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Cooking for your

Body Type

Everyday meals to suit your temperament

BY RASHID BHIKHA AND NASIRA VALLEE

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A PRODUCT OF THE IBN SINA INSTITUTE OF TIBB

The Ibn Sina Institute of Tibb is a non-profit organization operating as a trust (waqf).The Institute was founded by the Bhikha Family Trust and is academically supported by the Hamdard University (Pakistan), Aligarh University and Jamiah Hamdard (India).

Copyright © 2003 Ibn Sina Institute of Tibb

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any

means, electronic or mechanical, including photocopying, recording, or by any information storage and

retrieval system, without permission in writing from the publisher.

Published by Ibn Sina Institute of Tibb

14 Lautre Road, Stormill Ext 1, Roodepoort, South Africa.

Email: [email protected] Website: www.tibb.co.za

Printed in South Africa

ISBN 0-620-30251-8

First Edition (5000 copies) May 2003

Electronic Edition - March 2014

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Acknowledgements

The art of food preparation has always been an integral part of my life. As Indian women we grow up

with wonderful aromas and a sense of pleasing our families through the meals that we feed them.

When I discovered the philosophy of Tibb medicine and introduced it into my kitchen, I had to learn,

understand and appreciate that there is so much more to the foods we eat and prepare than we have

grown accustomed to. I have come to the realisation, due to illnesses both minor and long term,

affecting my loved ones that diet is the major factor in the maintenance of health. We cannot always

control the other factors that determine our well-being, but we can control what we eat. That alone is

empowerment enough.

I wish to express my sincere gratitude to everyone who has been involved in putting this book

together. My mother Mariam, whose tried and tested recipes grace the pages of this book, and who is

always our greatest teacher, advisor and inspiration.

To my father Rashid, who wrote everything except the recipes. Truly our mentor, whose dedication to

this amazing art of healing, never ceases to amaze. Hakim Abdul Haq for his insight and wisdom and

for assisting me throughout with the task of determining the ‘temperaments’ of all the ingredients and

the final meals. Robyn Wilkinson for editing and re-editing and for putting everything together with

elegance and an abundance of patience. Farhana Meeran, for the endless hours of typing and

unwavering support of all our tasks at the Institute. My sister Nasima, for aiding and assisting at every

step, and for always being there. My sister Zaheera, without whom none of the pictures would have

been possible. Thank you for all the help cooking, clearing and above all ‘styling’. My children,

Naeem and Salma, for being angels each time I sat down to work on the book. My husband, Farhad,

whose talent and determination shines through in every photograph. Thank you for always being so

understanding and for your dedication to all your projects, particularly for this one that was such a

challenge.

My gracious thanks to the Almighty from whom comes all good health and for having bestowed upon

us everything from which we may gain sustenance, and for blessing our lives with prayer and faith.

To the readers, enjoy this book and use it to inform you about the temperaments of foods that you

know and love. Above all: live wisely, pray, work hard, relax, enjoy your family, take part in sport,

never stop learning and do a little bit of everything that will contribute to the fulfillment of your

existence. Eat well and live life to its fullest.

Nasira Vallee

Johannesburg

May 2003

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Dedication

This book is dedicated to Galen, the ‘father’ of temperament, and to all the caregivers, homemakers

and preparers of food who strive to ensure the good health of those they love, most often through the

food they cook.

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CONTENTS

Page

Number

6 Introduction

7 Philosophy of Tibb

8 Background, Man and his Environment, Four Elements, Temperament

9 Lifestyle Factors

10 Chart showing Heating and Cooling Foods

11 The Qualities of Foods

12 Identifying your Temperament

13 Dominant and Sub-dominant Temperaments

14 How to Identify your Temperament

15 Chart to Identify your Temperament

16 Qualities Associated with Temperament

17 Eating According to Your Body Type

18 Chart showing Hot and Dry and Hot and Moist Foods

19 Chart showing Cold and Moist and Cold and Dry Foods

20 The Temperament of Recipes

21 Getting to grips with Food and Temperament

22 Digestion and Elimination

24 Disease Chart

25 Enjoying your Cooking Experience

26 Recipes with a Cold and Dry Temperament

27 Salads

34 Side dishes and light meals

42 Main meals

52 Desserts & Beverages

54 Healing Tea

56 Recipes with a Cold and Moist Temperament

57 Salads


64 Main meals

66 Desserts

67 Beverages

69 Healing Tea

70 Recipes with a Hot and Dry Temperament

71 Condiments


74 Main meals

78 Desserts

79 Healing Tea

80 Recipes with a Hot and Moist Temperament

81 Condiments


96 Main Meals

105 Baking

110 Desserts

113 Beverages

115 Healing Tea

116 Food Temperament Chart

118 Spice Chart

120 Index

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INTRODUCTION

“Leave your drugs in the chemists pot if you can heal the patient with food.” HIPPOCRATES

Welcome to a new system of eating: a system that embraces who you are and makes specific

allowances for your individual body type, personality, habits and temperament. This is no ordinary

cookbook but a cookbook that includes a philosophy of health.

With food fast gaining recognition as one of the most important factors contributing to health, many

people are looking to the ancient and natural systems of healing, particularly those from the East, as a

guideline for healthy eating. This book embraces the healing wisdom as taken from Tibb medicine, a

philosophy dating back centuries. According to Tibb philosophy, the food we eat profoundly

influences our state of well being “Let food be your medicine,” says Hippocrates.

The chapters in this book are designed to give you an understanding of purposeful eating. The first

deals with Tibb Medicine and the philosophy behind Tibb. The second enables you to identify your

own personal temperament and the next speaks about digestion and elimination. After that, we explain

the qualities and temperaments of food and how to match your meals with your temperament. Not only

are we saying ‘you are what you eat’ but also, ‘according to what you are, is how you should eat’.

Knowing your temperament and which food best suits your unique blueprint forms the basis of this

book. This book is not aimed at people who want to lose weight, (although attaining optimum weight

forms part of the benefits of well-being), but it is for the average householder who wants to balance the

family’s meals by knowing each person’s temperament and providing meals to suit them.

Cooking procedures have been kept as close to the original Tibb philosophy as possible and

ingredients such as fats and oils have not been eliminated as these are required to retain the correct

quality of the meals. Remember that in a state of good health everything in moderation is not harmful

and that it is better to have a little of something bad than too much of something good.

Also included are notes about our attitude to eating, household tips and keeping a harmonious kitchen.

Four chapters of tried and tested recipes have been classified into different temperaments giving you a

guideline of different meals best suited to your temperament. They have been adapted for delicious

everyday eating using easily accessible South African ingredients. Finally a comprehensive glossary,

conversion table and spice chart to complete your understanding of the art of eating. Use this book just

for the delicious recipes or follow the philosophy and change your life.

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PHILOSOPHY OF TIBB

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Chapter one

PHILOSOPHY OF TIBB

Background:

Tibb medicine, also known as Unani-Tibb is a comprehensive healing system based on scientific data

and taking every aspect of the individual into account. By knowing yourself, your personality, as well

as the environmental and emotional factors that influence you – you are able to empower yourself by

creating conditions that favour your disposition. Tibb has journeyed through many teachers,

philosophers and countries with principles that can be traced to Greek, Egyptian, Arabic and Western

Medicine. Unani is a Persian word for ‘Greek’, and Tibb an Arabic word meaning ‘Medicine’.

Approaching health maintenance holistically, it recognizes the mental, emotional, spiritual and

physical causes of illness or health, as well as the techniques of modern science and medicine. Rather

than handing total responsibility for your health over to a doctor, Tibb believes that each individual

should take responsibility and individuals can do this very effectively by choosing and regulating the

type of food consumed.

Man and his Environment:

One of the greatest strengths that Tibb provides is the insight into the creation of man, his nature,

constitution and his relationship to the environment. Teachings from many of the great philosophers

like Hippocrates (the “father of Western medicine”) and Galen as well as the Arab physicians Rhazes,

Ibn Nafees and Ibn Sina or Avicenna dominate its philosophy and practice. Modern day use of this

system is seen in countries such as India, Pakistan, Bangladesh and Sri Lanka. An important part of

Unani-Tibb is the emphasis it places on primary health care and empowering individuals to take

responsibility for their own well-being.

Four Elements:

Tibb philosophy is based on the theory that everything in the universe comprises of four elements

symbolically represented by fire, air, water and earth. These elements have corresponding qualities of

heat, moistness, coldness and dryness. Every entity in the universe be it mineral, plant, animal or man,

contains these elements and qualities in specific ratios. Depending on the ratios of these elements

every object, compound or living entity has a state of equilibrium that reflects the qualities of heat,

moistness, coldness and dryness. This equilibrium of qualities is called ‘temperament’.

Temperament:

The overall temperament of the human being is hot and moist, which stands to reason, when we know

that the body has an ideal temperature of 37ºC, and contains between 60-70% water.

However, slight variations within this hot and moist condition, cause some of us to feel colder or hotter

than others. What becomes interesting is that the temperament of an individual can be identified by

observing the particular characteristics of physical appearance as well as the mental, emotional and

spiritual attributes - body, mind and soul. Believe it or not, the differences in skin and hair texture,

body type, emotional reactions and etc, offer important information about our personal temperaments.

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As long as we are able to maintain an ideal temperament, health will prevail. Our body fluids, also

known as humours, produced from the food and drink we consume, are responsible for maintaining the

qualitative state of an individual’s ideal temperament. It is all as simple as knowing that illness results

from the imbalance of humours and treatment involves correcting imbalances.

Lifestyle Factors:

We are all aware that life-style plays an important role in the state of our well-being. Tibb has a

checklist consisting of six factors to consider when examining the relationship between you and your

environment. Making sure that each of the following factors are given appropriate attention will help

you to monitor the quality of your life.

Environmental Air and Breathing: considering the quality of air and whether breathing is shallow or

deep. Sleep and Wakefulness: getting the right amount of undisturbed quality sleep, feeling alert

during waking hours Food and Drink: are you eating food that sustains you, are you dehydrated?

Movement and Rest: looking at exercise that is suited to your body, the pace of your life, do you rest

sufficiently? Elimination: are you eliminating regularly? Emotions: do you express emotion

appropriately?

Each of these six factors affect us qualitatively and either raise or lower heat, moisture, dryness and

coldness. For example, weather is either hot or cold or moist or dry. Similarly; sleep increases moisture

in the body, exercise produces heat.

TEMPERAMENT IN FOOD

The abovementioned qualities also exist in foods and drink: certain foods have the effect of cooling or

heating the body while others may decrease or increase moisture in the body. Currently food groups

are classified as follows:

the conventional classification into proteins, fats, carbohydrates and minerals;

foods that provide different amounts and rates of nutrition or energy;

foods that boost the immune system;

foods that are protein, neutral or starch in nature.

Tibb includes a further classification that takes into account the effect of food on the temperament.

Foods that:

Increase or decrease heat in the body

Increase or decrease coldness in the body

Increase or decrease dryness in the body

Increase or decrease moisture in the body

In Tibb. each food type is classified as heating or cooling with levels of moisture or dryness. This

classification refers to the inherent temperament associated with the foods and the effect they have on

the temperament of the individual. For example milk is cold and moist whereas chicken is hot and dry.

The concept of heating and cooling foods is linked to the effect of the foods on the body. Foods that

are heating in nature will increase the rate of metabolism. Conversely, foods that are cooling in nature

will reduce the body's metabolic rate.

On the following page you will find food charts that contain heating and cooling foods with

corresponding qualities of moistness and dryness.

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HEATING FOODS WITH DRYNESS WITH MOISTNESS MEAT, FISH &

CHICKEN

Chicken, lobsters, prawns , all small bird meat, Oily fish

Buck, goat, goose, lamb, liver, mutton, turkey,

VEGETABLES Bitter gourd, celery, fenugreek, green pepper, garlic, leek, mustard, onion, parsley, red pepper

Artichokes, asparagus, chives, ginger, olives, spinach, squash, spring onions, sweet potato, turnips

FRUITS & NUTS Avocado, Grapes Cashews, hazel nuts, pecan nut, walnuts

Bananas, dates, guavas, mangoes, peaches, papaya, almonds, brazil nuts, pistachios, apricot kernels

GRAINS & SEEDS Chickpeas, fenugreek seeds, gram flour, mustard seeds, papad

Bread. bulgar wheal, flour. pasta, rye bread, sunflower seeds, wheat

DAIRY & NON DAIRY PRODUCTS OILS

Eggs

Mustard oil

Condensed milk. cheese. cream cheese, mothers milk (for babies), clarified butter, lecithin, castor oil, olive oil. sunflower oil

SPICES, HERBS & SEASONING

Aniseed, cinnamon, cloves, celery seed (ajmo), garlic, lavender, mustard seeds, nutmeg, oregano, paprika, parsley. peri-peri, red chilli, rocket, rosemary, saffron, tarragon,

Bay leaves, black pepper, cayenne pepper, dill seeds, dried ginger, fennel, green masala, marjoram, mint, sage, salt, soya sauce, thyme, turmeric, watercress, white pepper,

BEVERAGES Alcohol, Grape juice, Herbal teas Green tea, hot water, juices (see fruit), Herbal teas

CONDIMENTS & SPREADS Chili sauce, mustard sauce, peri-peri sauce Mayonnaise,

FLAVOURANTS Pungent and bitter flavourants Honey, molasses, sugar , salt

CONFECTIONARY & DESSERTS Biscuits, cakes, chocolate, liquorice, vermicelli

CEREALS All bran flakes, bran, honey smaks,

muesli, nutri-k. nutrific, oats, puffed wheat, taystee wheat, weetbix

COOLING FOODS WITH DRYNESS WITH MOISTNESS

MEAT, FISH & CHICKEN

Beef, biltong (beef), crabs, fish, knuckles, mussels, ostrich. oysters, pork, snails, tripe, veal

Duck, rabbit

VEGETABLES

Brinjal (egg plant), brussel sprouts, cabbage, cauliflower, green beans, mushrooms, peas, potatoes, sauerkraut, sweet potatoes, tomatoes,

Bean curd. beetroot, baby marrow. butternut. broccoli, carrots, cucumber, gem squash, Indian ghourd, lady fingers, lettuce, okra, patty pans, pumpkin, radish, sprouts, soya beans, tofu, turnips, zucchini,

FRUITS & NUTS

(All sour fruits), apples, cherries, coconut, granadilla, grape fruit, lemon, lime, naartjies, oranges, plums, prunes, pomegranate, rasberries, strawberries, sultanas, peanuts

Apricot, cranberries, figs, kiwi fruit, litchis, melons, mulberries, paw-paw, pears, pineapple, prickly pears, quince, spanspek, watermelon Macadamia nuts

GRAINS & SEEDS Barley, bean (all types), corn, cornflour, couscous, lentils, linseed, maize, mielie meal, mielies, millet, peas, popcorn, poppy seeds, samp sesame seeds,

Cucumber seeds, melon seeds, pumpkin seeds, rice cakes, rice, sago, semolina. watermelon seeds, linseed

DAIRY & NON DAIRY PRODUCTS OILS

Egg white, milk (sour), yoghurt, Coconut oil, corn oil, sesame oil

Coconut milk, cows milk, goats milk, buttermilk, butter. rice milk, soya milk Butter, margarine


Basil, prunes, poppy seeds, tamarind, Cardamom, coriander, cumin, vanilla

BEVERAGES

Sour fruit juices, tea (black), coffee, ice, sour milk

Glucose, sugar cane juice, milk shakes, ice-cream, water, rooibos

CONDIMENTS & SPREADS

Balsamic vinegar, peanut butter, pickles, tomato sauce, Worcestershire sauce, vinegar

SWEETENERS Fructose, glucose, rose syrup

CONFECTIONARY & DESSERTS

Custard, ice cream, rose syrup, sago

CEREALS Cornflakes, mielie meal, millet Pronutro, rice crispies

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THE QUALITIES OF FOOD

As can be seen from the above tables, all foods - meat, vegetables, grains, etc. – have qualities

associated with them. If we add the concept of qualities to the food groups that we are familiar with,

we can then see the relationship between proteins, fats, carbohydrates, minerals and qualities.

Protein – Overall quality of Dryness, but with degrees of heat or coldness, and the least

amount of moistness

Fats – Overall quality of Heat, but with degrees of moistness, and the least amount of dryness

and coldness

Carbohydrates – Overall quality of Moistness, but with degrees of heat and coldness, and the

least amount of dryness

Water – Overall quality of Cold and Moistness.

Minerals – Overall quality of Cold and Dryness.

This leads us to the fact that not only are we affected by the quantity of food we consume but by the

specific qualities of the food as well.

When selecting food, two questions need to be asked:

1. What is your temperament in relation to the temperament of the food?

2. What food is appropriate for your age, season, and climate

A balanced diet that includes heating and cooling foods is absolutely essential for the maintenance of

good health. The philosopher Galen points out that, "The throat destroys more than the sword doth"

When we consume nutrients in excess of the body's needs or its ability to digest, an imbalance of

humours will result. What's more, undigested food can lead to plethora, a feeling of fullness or satiety,

in which food accumulates without being eliminated. In order to metabolize food and stimulate

enzyme activity effectively, correct body heat is necessary. Research by Dr Edward Howell (1985), (a

leading authority on enzyme activity in food digestion) confirms the view held by Tibb on the

metabolic efficiency of food and digestion. His research shows that when spices such as ginger, cumin

and cinnamon - the heating spices - are consumed, the body dramatically increases the production of

digestive enzymes. This action facilitates digestion and improves elimination.

According to Tibb, 'heating' foods and spices:

Increase the production of digestive enzymes

Increase cellular metabolic functioning

Result in the complete assimilation of micronutrients with a minimum of metabolic waste

Achieve and maintain a complete metabolic digestion

The typical western diet of beef and fish, (overall dryness) yoghurts, pastas and salads, (overall cold)

invariably increases the cold and dry qualities within the body. Cold and dry qualities are opposite to

the hot and moist temperament typical of the human body. Not unexpectedly, 'lifestyle diseases' such

as diabetes, obesity, arteriosclerosis, osteo-arthritis and osteoporosis conditions develop by long-term

adherence to the typical Western diet. According to Tibb, most of the serious diseases arise from an

excess of cold and dry foods aggravated by a lack of body heat.

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Chapter Two

IDENTIFYING YOUR TEMPERAMENT

This chapter will help you establish which temperament you have. Once you have done that, you can

follow the food charts and match the temperament of your food to compliment your individual

temperament. Eating in accordance with your temperament offers a host of benefits some of which

include increased digestion, new levels of energy and a heightened feeling of well-being. Recognising

the individual as unique, Hippocrates said, “It is more important to know what sort of person has a

disease, than to know what sort of disease a person has.” So many of us walk around with aches and

pains and exhaustion, developing diseases and chronic conditions early on in life. Most of us accept

this as a normal part of life. Overcoming this may be as simple as changing eating patterns and

employing the right attitude.

There are four distinct body types or temperaments as identified by Tibb medicine:

Sanguinous

Phlegmatic – also termed serous

Melancholic – also termed atrabilious

Bilious – also termed choleric

To give you a basic understanding we have included the following poem that identifies the

key personality traits of the four temperamental types:

God could have made us all sanguinous.

We would have lots of fun but accomplish little.

He could have made us all Melancholics.

We would have been organized and chartered but not very cheerful.

He could have made us all Bilious.

We would have been set to lead, but impatient that no one would follow!

He could have made us all Phlegmatics.

We would have had a perfect world but not much enthusiasm for life.

We need each temperament for the total function of

The body. Each part should do its work to unify

The action and produce harmonious results.

[Florence Littauer]

It is obvious that each of us is a combination of all four personality or temperamental types,

resulting in a dominance of one with the sub-dominance of another, less of the third and the

least amount of the fourth temperamental type.

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DOMINANT AND SUB-DOMINANT

TEMPERAMENTS

The four temperaments, with their associated qualities, can be positioned as follows:

Each of us has a dominant (primary) temperament as well as a sub-dominant (secondary) type. Your

sub-dominant will be either to the left or right of your dominant. As it is in nature, extremes do not

usually exist together in harmony and so you won’t find the two opposites together of say, a hot and

moist (sanguinous) dominant with a cold and dry (melancholic) sub-dominant. What is possible, is to

have an almost complete blend between two temperaments as in the case of the sanguino-phlegmatic.

If you look at the diagram above you will see that the temperament of sanguinous is hot and moist and

of phlegmatic, cold and moist with a quality of moistness common to both.

FURTHER NOTES ON TEMPERAMENT

If you have any confusion in identifying your temperament, use the following pointers to guide you.

Each of us is a combination of all four temperaments but with a dominance of one.

It is quite common to feel that you could almost fit into another of the temperaments; we call

this the 'sub-dominant' temperament.

A true reflection of the physical appearance is determined by one's appearance in the early

twenties. Be aware that medication and certain drugs, such as cortisone can cause facial

swelling; others may decrease or increase appetite.

Do not confuse habits with tendencies or preferences. A person may be inclined to acquire

certain habits because of circumstances. These can be misinterpreted as preferences. For

example, because ice is almost always served with cold drinks, you may believe that you like

ice, on reflection cold drinks may not be your preference.

Personality traits should be identified when one is relaxed and away from environmental

factors that can alter personality.

When evaluating personality traits, consider how other people see you, especially those who

know you well such as family and friends. For example, someone that usually has a calm

nature might get incredibly angry when seriously provoked. This outburst does not

automatically categorize this person as having a bilious temperament (known to be short-

tempered).

In reality, we are all a composite of the four temperament types. The different

proportions of each temperament are what give us our personality.

Sanguinous

(Hot & Moist)

Melancholic

(Cold and Dry)

Phlegmatic

(Cold & Moist)

Bilious

(Hot & Dry)

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Fill in the following chart as accurately as possible to find out how your temperament is made up.

1. Working from left to right, read the description after each category and tick the one that best

describes you. Don’t be alarmed if more than one description fits, think carefully and you will

probably find that one is slightly more accurate than the other. If you are unable to make a

choice in a particular category, ignore the category.

2. Once you have worked through the chart, count how many ticks you have in each column

working from top to bottom.

3. The column that you have recorded the most ticks is your dominant temperament. The column

with the second most ticks will be your subdominant temperament. Knowing your dominant

and subdominant temperament will enable you to determine the qualities associated with your

temperament.

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CHARACTERISTICS SANGUINOUS PHLEGMATIC BILIOUS MELANCHOLIC

QUALITIES Hot & Moist Cold & Moist Hot & Dry Cold & Dry

FRAME & GAIT

Medium to Large

More Muscle

Macho Stride

Moderate to Large Eyes

Medium to Large frame

More fatty tissue

Slow Pace

Moderate to Large Eyes

Medium to Lean

Firm Stride

Small to Moderate Eyes

Thin / Bony

Quick / Anxious Pace

Small, Sunken Eyes

COMPLEXION & SKIN TEXTURE

Redish to Shiny

Moderate in Softness and Moistness, Warm

Whitish / Pale

Cool, Moist, Soft

Warm, Dry

Dry, Rough, Cold

CLIMATIC PREFERENCES

Prefers Cold, Dry conditions

Winter and Autumn

Prefers Hot, Dry conditions

Summer and Spring

Prefers Cold, Moist conditions

Winter and Rainy Weather

Prefers Hot, Moist conditions

Summer and Rainy Weather

FOOD & DRINK

Healthy Appetite

Moderate to Excessive thirst

Prefers Cold Drinks

Slow, Steady Appetite

Low thirst

Can Skip Meals

Prefers Hot Drinks

Good Appetite

Excessive thirst

Cannot Delay Meals (Becomes irritable)

Prefers Cold Drinks

Irregular and Variable Appetite and Thirst

Prefers Hot Drinks

HEALTH PROBLEMS Hypertension

Diabetes

Phlegm Related Disorders

Stress and Anxiety

Gas Related Disorders

SLEEP PATTERNS

Moderate to Deep

6 to 8 Hours

Heavy

At Least 8 Hours

Low but Sound

5 to 6 Hours

Interrupted and Irregular

Tendency towards Insomnia

SPEECH Clear

Moderate to Loud

Slow

Soft

Sharp

Talkative and Loud

Fast

Soft

PERSONALITY TRAITS

Carefree

Persuasive

Sociable

Talkative

Outgoing

Optimistic

Introverted

Calm

Accommodating

Patient

Born Leaders

Resourceful

Energetic

Outspoken

Dominant

Introverted

Philisophical

Logical

Analytical

EMOTIONAL TRAITS

Playful

Cheerful

Excitable

Shy

Self-contained

Irritable

Impatient

Anxious

Sceptical

MENTAL ACTIVITY

Balanced

Calm Response

Cool Minded

Laid Back

Critical

Decisive and Sharp Minded

Restless

Enquiring and Philisophical

Total ticks:………………………….. Now that you have chosen your dominant and subdominant temperament, examine the

qualities associated with your unique self.

16

QUALITIES ASSOCIATED WITH

TEMPERAMENT

Qualities associated with temperament

What is the combined quality associated with the temperament of an individual, taking into

account his/her dominant and sub dominant temperament?

If an individual has a dominant temperament of Sanguinous (Hot & Moist) and a less

dominant Phlegmatic (Cold & Moist), then the resultant quality associated with that

temperament will be somewhere between hot and moist and cold and moist. This depends on

the extent of the dominant temperament (indicated by X in the diagram below):

Hot & Moist SANGUINOUS X

Heat Moistness

Hot & Dry Cold & Moist

BILIOUS PHLEGMATIC Dryness Coldness

Cold & Dry MELANCHOLIC

As moistness is the common quality between Hot and Moist and Cold and Moist, this person’s

ideal qualitative states will have a dominant quality of moistness, followed in turn by heat,

then coldness, and finally the least quality of dryness.

Any change to this ideal qualitative combination will have a negative influence on the

individual’s health. As moistness is the dominant quality associated with this individual,

changes in the level of moistness (and more particularly, excess of moistness) will affect this

individual the most and the fastest. On the other hand, changes in the quality of dryness

(which is the least in concentration), will have the least negative effect on the individual.

In other words, in the example above, excessive intake of foods with hot and moist qualities

and to a lesser extent cold and moist qualities, will have the greatest negative effect on this

individual whereas foods from a cold and dry category as well as to a lesser extent hot and dry

category will have the least negative impact.

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EATING ACCORDING TO TEMPERAMENT

Now that you have an understanding of temperament and the qualities associated with

temperament, as well as the qualities of foods, let us look at the link between foods and the

temperament of an individual. From the four temperamental types there are eight

combinations of dominant and subdominant temperamental types. It is possible to match

appropriate food with each different combination.

Any food with qualities similar to the qualities associated with your temperament will result in

an excess of that particular quality and so will negatively influence your health. For example,

a bilious person (hot and dry) will be most negatively affected by foods from the hot and dry

category and the least negatively affected by foods in the cold and moist category. This

negative influence will be enhanced in conditions where extra heat and dryness is prevalent

from environmental factors for instance in summer when conditions are hot and dry.

This explains the underlying principles of why some foods agree with certain individuals and

not others. On page 18-19 you will find four charts that list foods that will increase the

qualities associated with the different temperaments, eg the chart that refers to Hot and Dry

Foods lists foods that increase hot and dry qualities and will therefore aggravate an individual

who has a dominant bilious temperament. The other charts relate to the other three dominant

temperamental types.

To summarise: individual health requires the maintenance of the ideal qualitative state

associated with the individual. The qualities inherent in food and drink can alter this ideal

qualitative state. Therefore eating according to your body type is essential for the

maintenance of your state of well-being.

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HOT AND DRY FOODS FOOD AND DRINKS THAT INCREASE HOT AND DRY QUALITIES

AND AGGRAVATE THE BILIOUS TEMPERAMENT

HOT AND MOIST FOODS

FOOD AND DRINKS THAT INCREASE HOT AND MOIST QUALITIES AND AGGRAVATE THE SANGUINOUS TEMPERAMENT

MEATS chicken, lobsters, prawns, all small bird meat, oily fish

VEGETABLES bitter gourd, celery, fenugreek, green pepper, garlic, leek, mustard, onion, parsley, red pepper

FRUITS Avocados, grapes

NUTS cashews, hazel nuts, pecan nuts, walnuts

GRAINS & SEEDS chickpeas, fenugreek seeds, gram flour, mustard seeds, papad

DAIRY PRODUCTS Eggs

OILS mustard oil


aniseed, cinnamon, cloves, celery seed (ajmo), garlic, lavender, mustard seeds, nutmeg, oregano, paprika, parsley, peri-peri, red chili, rocket, rosemary, saffron, tarragon, fenugreek

DRINKS Alcohol, Grape juice, Herbal teas (see Herbs)

FLAVOURANTS pungent and bitter flavourants

CONDIMENTS & SPREADS chili sauce, mustard sauce, peri-peri sauce


CEREALS

MEATS buck, goat, goose, lamb, liver, mutton, turkey

VEGETABLES artichokes, asparagus, chives, ginger, olives, spinach, squash, spring onion, sweet potato, turnips

FRUITS bananas, dates, guavas, mangoes, peaches, papaya

NUTS almonds, brazil nuts, pistachios, apricot kernels

GRAINS & SEEDS bread, bulgar wheat, flour, pasta, rye bread, sunflower seeds, wheat

DAIRY PRODUCTS condensed milk, cheese, cream cheese, mothers milk (for babies)

OILS clarified butter, lecithin, castor oil, olive oil, sunflower oil


bay leaves, black pepper, cayenne pepper, dill seeds, dried ginger, fennel, green masala, marjoram, mint, sage, salt, soya sauce, thyme, turmeric, watercress, white pepper

DRINKS green tea, hot water, juices (see fruits), Herbal teas (see Herbs)

FLAVOURANTS honey, molasses, salt, sugar

CONDIMENTS & SPREADS mayonnaise

CONFECTIONARY & DESSERTS biscuits, cakes, chocolate, liquorice, vermicelli

CEREALS all bran flakes, bran, honey smaks, muesli, nutri-k, nutrific, oats, puffed wheat, taystee wheat, weetbix

19

COLD AND MOIST FOODS FOOD AND DRINKS THAT INCREASE COLD AND MOIST QUALITIES

AND AGGRAVATE THE PHLEGMATIC TEMPERAMENT

COLD AND DRY FOODS FOOD AND DRINKS THAT INCREASE COLD AND DRY QUALITIES

AND AGGRAVATE THE MELANCHOLIC TEMPERAMENT

MEATS duck, rabbit

VEGETABLES

bean curd, beetroot, baby marrow, butternut, broccoli, carrots, cucumber, gem squash, indian ghourd, lady fingers, lettuce, okra, patty pans, pumpkin, radish, sprouts, soya beans, tofu, turnips, zucchini

FRUITS apricot, cranberries, figs, kiwi fruit, litchis, melons, mulberries, pawpaw, pears, prickly pears, quince, spanspek, watermelon

NUTS macadamia nuts

GRAINS & SEEDS cucumber seeds, melon seeds, pumpkin seeds, rice cakes, rice, sago, semolina, watermelon seeds, linseed

DAIRY PRODUCTS coconut milk, cows milk, goats milk, buttermilk, butter, rice milk, soya milk

OILS Butter, Margarine

SPICES, HERBS & SEASONING cardamom, coriander, cumin, vanilla

DRINKS glucose, sugar cane juice, milk shakes, ice-cream, water, rooibos

FLAVOURANTS fructose, glucose, rose syrup

CONDIMENTS & SPREADS

CONFECTIONARY & DESSERTS custard, ice cream, rose syrup, sago

CEREALS pronutro, rice crispies

MEATS beef, biltong (beef), crabs, fish, knuckles, mussels, ostrich, oysters, pork, snails, tripe, veal

VEGETABLES brinjal (egg plant), brussel sprouts, cabbage, cauliflower, green beans, mushrooms, peas, potatoes, sauerkraut, tomatoes

FRUITS

(all sour fruits), apples, cherries, coconut, granadilla, grape fruit, lemon, lime, naartjies, oranges, pineapple, plums, prunes, pomegranate, raspberries, strawberries, sultanas

NUTS Peanuts

GRAINS & SEEDS barley, beans (all types), corn, cornflour, couscous, lentils, linseed, maize, mielie meal, mielies, millet, peas, popcorn, poppy seeds, samp, sesame seeds

DAIRY PRODUCTS egg white, sour milk, yoghurt

OILS coconut oil, corn oil, sesame oil

SPICES, HERBS & SEASONING basil, prunes, poppy seeds, tamarind

DRINKS sour fruit juices, tea (black), coffee, ice, sour milk

FLAVOURANTS

CONDIMENTS & SPREADS balsamic vinegar, peanut butter, pickles, tomato sauce, worcestershire sauce, vinegar


CEREALS cornflakes, mielie meal, millet

20

THE TEMPERAMENT OF RECIPES

The temperament of every food is determined by the dominance of qualities such as hot, dry, cold and

moist. These qualities are inherent and don't necessarily refer to the temperature of the food but to the

effect of foods on our metabolic rate.

Although individual ingredients have specific temperaments, meals are usually made up of a number

of different ingredients and all these ingredients work together to determine the temperament of the

meal. This book divides meals into the different temperament types making it easier to know which

meal best suits you. The foods have been classified into recipes of hot and moist, cold and dry, cold

and moist and hot and dry.

Storing prepared food alters its temperament, as does the temperature at which food is served.

Processing food ingredients can also change the temperament as in the case of dairy products where

the temperament can change from hot and moist to cold and moist.

Below is a table that lists the eight combination temperamental types (dominant and subdominant), the

associated qualities, overall dominant quality and the recommended food/recipes for each

temperament. The recommendation is from A-D where column A is most recommended and column D

the least recommended.

YOUR SUMMARY GUIDE TO HEALTHY EATING

TEMPERAMENT DOMINANT/

SUBDOMINANT

ASSOCIATED

QUALITY

OVERALL

DOMINANT

QUALITY

EAT

MOSTLY

FROM A

EAT

MORE OF

B

EAT

LESS OF

C

EAT

THE

LEAST

OF D

Bilious/Melancholic Hot & Dry to

Cold & Dry Dry

Cold & Moist Hot & Moist Cold & Dry Hot &

Dry

Bilious/Sanguinous Hot & Dry to

Hot & Moist Heat

Cold & Moist Cold & Dry Hot &

Moist

Hot &

Dry

Melancholic/Bilious Cold & Dry to

Hot & Dry Dry

Hot & Moist Cold & Moist Hot & Dry Cold &

Dry

Melancholic/Phlegmatic Cold & Dry to

Cold & Moist Cold

Hot & Moist Hot & Dry Cold &

Moist

Cold &

Dry

Phlegmatic/Melancholic Cold & Moist

to Cold & Dry Cold

Hot & Dry Hot & Moist Cold & Dry Cold &

Moist

Phlegmatic/Sanguinous Cold & Moist

to Hot & Moist Moist

Hot & Dry Cold & Dry Hot &

Moist

Cold &

Moist

Sanguinous/Bilious Hot & Moist to

Hot & Dry Heat

Cold & Dry Cold & Moist Hot & Dry Hot &

Moist

Sanguinous/Phlegmatic Hot & Moist to

Cold & Moist Moist

Cold & Dry Hot & Dry Cold &

Moist

Hot &

Moist

A-D: For optimum health and in particular in times of illness conditions, column A will be most

preferable to follow whereas column D the least preferable.

21

GETTING TO GRIPS WITH FOOD AND

TEMPERAMENT

Now that you have established your temperament and are ready to eat foods from your chosen food as

appears in the charts or recipes, bear in mind that all the ingredients used in a recipe will influence the

final temperament of the dish. Don't be confused if a hot and dry ingredient is found in a recipe of a

cold and moist dish. It is possible that the effect from the combination of ingredients will override the

quality of the individual ingredient. Take chicken dishes as an example, whilst you will find the 'drier'

chicken meals listed as hot and dry, chicken curry has an overall temperament of hot and moist. This is

because of the extent of 'moist' ingredients in the curry that influence the final quality of the meal. This

may seem confusing in the beginning, but with time and through experience, you will get a better

understanding and awareness of foods and their effects on you and your family.

Once again, remember, that in a state of good health everything in moderation is acceptable.

Mixing of Foods

Current ideas in therapeutic dieting advocate that proteins and carbohydrates should not be mixed in

the same serving. Traditionally, Tibb discourages eating many dishes and tastes at the same meal.

For example, milk products should not be eaten at the same time as sour foods. This combination

interferes with the digestive process, and causes flatulence and bloating. In addition, fish should not be

eaten with milk or milkshakes. Indeed, milk (as a large portion) should be avoided at any meal.

Temperature of Foods

The temperatures of food and drink are also important to consider. Consuming foods and drinks at a

temperature close to body temperature (37°C) is optimum and will have the least amount of negative

effect. Drinking iced drinks, especially in winter will aggravate many conditions.

Water

To maintain the optimum 70% moisture content, one of the body's most important needs is for water.

Water plays an important role in the process of food digestion, nutrient metabolism, and elimination of

waste products. It also ensures proper circulation of blood and lymph. Virtually every function of the

body, from cell division to food digestion to tissue synthesis requires adequate moisture levels. In this

light, the importance of maintaining an ideal moisture content becomes self-evident.

Our bodies are capable of dealing with an excessive water intake but aren't able to handle an

inadequate water intake. In fact, illnesses such as kidney stones, dryness of the skin and dehydration

result from low water intake. An adequate intake of water helps to reduce raised blood pressure and

high levels of cholesterol, uric acid and glucose.

22

DIGESTION AND ELIMINATION

According to Hippocrates, the relationship between an individual and the environment is a

dynamic process of consuming and retaining what is necessary to support life, and then

efficiently eliminating the waste that has accumulated.

This very process involving digestion and elimination is often one of the most neglected areas

in healthcare. We know that ineffective digestion and elimination are responsible for most of

our modern day illnesses. We also know that the majority of our energy is used to digest and

eliminate food and drink. With this in mind it’s surprising that the Western world doesn’t give

more attention to maintaining and facilitating these systems.

Most traditional healing systems encourage the use of digestive herbs and spices, and advise

regular expulsion in the form of enemas or laxatives. They recognize that the accumulation of

toxins is the biggest contributory cause of illness and that many of our diseases originate from

the malfunction of the digestive and eliminatory systems. Tibb subscribes to the traditional

philosophy that the stomach is the home of all illnesses. It also believes that each of us has a

self-regulating, healing intelligence that is forever at work balancing our systems, absorbing

nutrients and throwing out waste. By limiting what we consume and ensuring effective

elimination, we can assist this intelligence or “the doctor within” to keep us in good health.

Elimination is a term that describes all natural functions in which waste products are removed

from the body. This includes waste expelled from the colon, from the bladder, through the

lungs and also functions like coughing, sneezing, nasal mucus, vomiting, flatulence,

menstruation, earwax and ejaculation.

If waste products accumulate and aren't expelled on a regular basis they begin to putrefy and

become toxic. Foods not suitable to the individual, such as junk food and processed foods, as

well as poor eating habits. create a strain on the digestive system and impede effective

elimination. We use the analogy of the home to explain. If we allow all our garbage to pile up

without ever emptying it, it doesn't matter how much we disinfect and scrub the house,

cockroaches, maggots and other unwanted elements will wipe out the effects of cleaning. The

colon is no different, no matter what medication you take, unless you clean out the garbage,

health cannot be restored. Excess toxins in the system place great burdens on the liver, kidney

and the lungs eventually causing serious damage to these important organs and overcoming

the body's ability to maintain health. Invariably toxins or abnormal humours that invade the

bloodstream or tissues can cause illnesses associated with tissue or organ damage and even

cancers.

The digestive process also requires adequate water for efficient functioning. The reabsorption

of water from the digestive tract takes place in the colon. This process of reabsorption results

in a film of matter accumulating on the sides of the colon. Normal peristaltic movement does

not remove this accumulation, which in turn, impedes not only subsequent reabsorption but

becomes a reservoir for toxic accumulation. Over a period of time when the digestive tract is

bombarded with food that isn’t easy to digest or that contains a lot of waste matter the body

will employ more drastic measures to ensure effective elimination. This may include fever, to

“boil away” the impurities, diarrhoea, vomiting, sweating and frequent urination.

As mentioned before the human body is a very complex system completely integrated and

interdependent. If a person is suffering from a headache or has mouth sores, the link between

this and a toxin-filled colon may not be apparent or even explored, but in Tibb this link as the

cause is clearly identified.

23

The body has many levels of dealing with abnormal physiological functions, from built-in

repair and screening mechanisms, to sophisticated levels of interception by the immune

system. Specific treatments and corrective measures to keep the colon clean include the use of

laxatives, fasting, diuretics and saunas. Eating in accordance with your body type and

following metabolic principles will facilitate digestion and the elimination process in a natural

and therapeutic way. In fact elimination can only be efficient if and when all the metabolic

functions are in order.

Guidelines for assisting this process include:

Eating foods that are easily digestible such as fruit and vegetables and avoiding foods

like meat and fish that take more energy and time to digest.

Using natural digestive aids in cooking such as ginger, or drinking teas such as

peppermint or green tea after a meal.

Improving metabolic function through the use of herbs and spices like cumin,

cinnamon ginger, garlic, turmeric and black pepper

Ensuring that elimination of both urine and stools is never suppressed and that the

colon should be emptied daily.

Taking a mild natural laxative regularly at least every 2 – 4 weeks

Drinking water to flush out the kidneys and to improve the flow of blood in the vessels

“The effective digestion, assimilation and elimination of lifestyle factors constitute health.”

[ Hippocrates]

DIET AND ILLNESS CONDITIONS

Although eating in accordance with your body type will keep the body in balance and provide

the optimum conditions to remain healthy, if the body has succumbed to an illness certain

guidelines can be followed to help the body recover. In other words you may need to

temporarily adjust your eating plan to accommodate an illness condition. The fundamental

philosophy is that of balance and if the body's natural balance is upset, illness will occur.

Illness can be further aggravated by a diet that may not be appropriate for that particular

condition. Imbalances are often caused by inappropriate lifestyle choices and so can be

rectified by making more appropriate choices especially when it comes to eating correctly.

Correct food and drink will have a positive effect in healing illnesses and will facilitate the

healing process - especially in acute conditions. In chronic conditions, the appropriate diet will

not only reduce the symptoms, but can also assist in the reversal of structural damage (both

tissue and organ).

By knowing which illness conditions are aggravated by which qualities, one can follow a

different eating pattern whilst in recovery to speed up the healing process. The following chart

details a variety of illness conditions and illustrates the best eating plan for that condition.

Should your temperament require you to eat foods with a cold and moist temperament under

normal conditions but you are suffering from arthritis, it is recommended that you eat food

with a hot and dry or hot and moist temperament in order to bring the body back into balance

and create the best conditions to recover from this condition. (see chart overleaf)

24

DISEASE CHART DISEASE ALLOWED EAT LESS OF AVOID

Acne Cold & Moist Hot & Moist Cold & Dry Hot & Dry

Amenorrhoea Hot & Dry. Cold & Dry Hot & Moist Cold & Moist

Anaemia Hot & Dry. Cold & Dry Hot & Moist Cold & Moist

Angina and Heart Attack Hot & Dry, Hot & Moist Cold & Moist Cold & Dry

Anorexia Hot & Dry, Cold & Dry Hot & Moist Cold & Moist

Anxiety & Stress Cold & Moist, Cold & Dry Hot & Moist Hot & Dry

Arthritis - Gout Hot & Dry, Hot & Moist Cold & Moist Cold & Dry

Arthritis - Osteo Hot & Dry, Hot & Moist Cold & Moist Cold & Dry

Arthritis - Rheumatoid Hot & Dry, Cold & Dry Cold & Moist Hot & Moist

Asthma Hot & Dry, Cold & Dry Hot & Moist Cold & Moist

Athletes Foot Hot & Dry. Cold & Dry Cold & Moist Hot & Moist

Backache Hot & Dry. Hot & Moist Cold & Moist Cold & Dry

Bad Breath (Halitosis) Hot & Dry. Cold & Dry Cold & Moist Hot & Moist

Bedwetting (Enuresis) Hot & Dry. Cold & Dry Hot & Moist Cold & Moist

Bladder Infection (Cystitis) Hot & Dry. Cold & Dry Cold & Moist Hot & Moist

Bronchitis Cold & Dry, Hot & Moist Cold & Moist Hot & Dry

Chicken Pox Hot & Dry, Cold & Dry Hot & Moist Cold & Moist

Chronic Fatigue Syndrome Cold & Dry, Hot & Moist Cold & Moist Hot & Dry

Colds & Flu Hot & Dry. Hot & Moist Cold & Dry Cold & Moist

Conjunctivitis Cold & Dry. Cold & Moist Hot & Moist Hot & Dry

Constipation Hot & Moist Hot & Dry Cold & Moist Cold & Dry

Depression Hot & Dry. Cold & Dry Hot & Moist Cold & Moist

Diabetes Insipidous Hot & Dry Cold & Dry Hot & Moist Cold & Moist

Diabetes Mellitus Hot & Dry, Cold & Dry Cold & Moist Hot & Moist

Diarrhoea Hot & Dry. Cold & Dry Hot & Moist Cold & Moist

Dry Skin Hot & Moist Cold & Moist Hot & Dry Cold & Dry

Dysmenorrhoea Cold & Moist Cold & Dry Hot & Dry Hot & Moist

Ear Infection Cold & Dry. Hot & Dry Hot & Moist Cold & Moist

Emphysema Hot & Dry. Hot & Moist Cold & Dry Cold & Moist

Enlarged Prostate (BPH) Hot & Dry Cold & Dry Cold & Moist Hot & Moist

Hay Fever Cold & Dry. Cold & Moist Hot & Moist Hot & Dry

Headache - bilious Cold & Dry. Cold & Moist Hot & Moist Hot & Dry

Headache - melancholic Hot & Moist Hot & Dry Cold & Moist Cold & Dry

Headache - phleqmatic Hot & Dry, Cold & Dry Hot & Moist Cold & Moist

Headache - sanguinous Cold & Dry, Cold & Moist Hot & Dry Hot & Moist

Hepatitis Cold & Dry. Cold & Moist Hot & Moist Hot & Dry

High Cholesterol Hot & Dry. Cold & Moist Hot & Moist Cold & Dry

High-Blood Pressure Cold & Dry. Cold & Moist Hot & Dry Hot & Moist

Hyperactivity Cold & Dry, Cold & Moist Hot & Moist Hot & Dry

Hypomenorrhoea Hot & Dry, Cold & Dry Hot & Moist Cold & Moist

Indigestion Hot & Dry. Hot & Moist Cold & Dry Cold & Moist

Insomnia Hot & Moist Cold & Moist Hot & Dry Cold & Dry

Irritable Bowel Syndrome Cold & Dry. Hot & Dry Cold & Moist Hot & Moist

Jaundice Cold & Dry, Cold & Moist Hot & Moist Hot & Dry

Kidney Stones Hot & Moist, Cold & Moist Hot & Dry Cold & Dry

Lactose Intolerance Hot & Dry. Cold & Dry Cold & Moist Hot & Moist

Leucorrhoea Cold & Dry Cold & Moist Hot & Dry Hot & Moist

Liver Disease (Alcohol Abuse) Cold & Moist Hot & Moist Cold & Dry Hot & Dry

Measles Cold & Dry, Hot & Dry Cold & Moist Hot & Moist

Menorrhogia Cold & Dry, Cold & Moist Hot & Moist Hot & Dry

Mumps Cold & Dry. Hot & Dry Hot & Moist Cold & Moist

Nausea & Vomiting Cold & Dry Cold & Moist Hot & Moist Hot & Dry

Peptic Ulcers Hot & Moist Cold & Moist Cold & Dry Hot & Dry

Piles Hot & Moist, Cold & Moist Hot & Dry Cold & Dry

Premature Ejaculation Cold & Moist, Cold & Dry Hot & Moist Hot & Dry

Pre-Menstrual Syndrome Cold & Moist Cold & Dry Hot & Dry Hot & Moist

Prostatitis Cold & Moist Cold & Dry Hot & Moist Hot & Dry

Sinusitis Cold & Dry. Hot & Dry Hot & Moist Cold & Moist

Skin Rash Cold & Dry, Cold & Moist Hot & Moist Hot & Dry

Tonsillitis and Sore Throat Cold & Dry, Hot & Dry Hot & Moist Cold & Moist

Toothache/loose teeth/bleeding gums Cold & Dry. Hot & Dry Hot & Moist Cold & Moist

Varicose Veins Cold & Dry. Hot & Dry Cold & Moist Hot & Moist

25

ENJOYING YOUR COOKING EXPERIENCE

1. Be aware of your mood and demeanor before entering the kitchen. It is not advisable

to cook whilst in a bad mood. Thinking angry thoughts about the traffic jam you were

stuck in can give your guests indigestion. Send loving thoughts to the people you are

preparing food for.

2. Regard your kitchen as a sacred place, play relaxing and soft music, change into clean

clothing and wash hands.

3. Clean dishes and surfaces as you cook, chopping, cutting and cleaning ingredients

beforehand.

4. Arrange all your spices, pots, oils and ingredients so that they are easily accessible,

this will minimize stress during cooking.

5. Don’t stand for too long during preparation. Bring a comfortable chair into the kitchen

that can be used whilst chopping ingredients.

6. Drink lots of water while cooking, this will neutralize digestive juices that are

generated from cooking smells, and will prevent dehydration from the heat in the

kitchen.

7. It is not advisable to taste or smell the food too much, as this will spoil the appetite.

Drinking water will help prevent the need to taste the food.

8. Plan your day so that cooking fits into your routine. It may suit you to cook all the

food for the day in the morning. Try not to cook food the day before as the nutritional

quality is diminished when food is reheated.

9. Use imagination and creativity to prepare meals. Sometimes excessive planning can

decrease enjoyment and turn cooking into a chore.

10. Consider the specific tastes, body types and preferences of each person sharing the

meal. Cook food that takes everyone into consideration.

11. Take a moment to separate the cooking experience from eating.

12. Take the weather into account when choosing what to cook.

13. Update your kitchen regularly. Using different colours according to the season will add

a fresh approach. Green is recommended for summer, orange or maroon for winter,

purple or pink for autumn and yellow or red for spring.

14. Try and make your kitchen a peaceful place, light a candle to honour the cooking

process and keep the television, telephone and other distractions outside.

26

Recipes with a cold and dry

temperament

If you have a dominant sanguinous temperament you may well be extroverted

and outgoing. Eating from the cold and dry section will balance your wild side

and tone down your party animal. This means eating lots of salads and not so

many desserts and sweets.

Browsing through these recipes will give you a general idea of the types of

eating patterns that are going to best suit you. Take note, if you find fewer

desserts and sweets than the other sections, it may just be that you are not meant

to have a sweet tooth. Sometimes we find that the foods that aren't good for our

particular type are foods that we naturally avoid. Meanwhile we have an

abundance of seafood and beef dishes that are certain to tempt you. Bon Apetit!

Recipes from this section are ideal for the following temperament types:

TEMPERAMENT

DOMINANT/SUBDOMINANT

Sanguinous /Bilious

Sanguinous / Phlegmatic

And to a lesser extent:

TEMPERAMENT

DOMINANT/SUB DOMINANT

Bilious /Sanguinous

Phlegmatic /Sanguinous

27

salads

CROUTON SALAD

BEETROOT

c o l d a n d d r y

Ingredients

5 slices of brown bread

2 tomatoes or handful of

sundried tomatoes, cubed

2 English cucumbers, cubed

2 bell peppers, cubed

Lettuce leaves of choice, roughly chopped

Lemon juice to taste

Salt

1½ tbls olive oil

Sesame seeds

Dash of black pepper and paprika

Croutons

1 Carefully cut the bread into ± 1,5cm blocks or squares

2 Heat oven to 100°C

3 Sprinkle the olive oil on a baking sheet, toss with the

cut bread and then dry in the oven for one hour until crisp

Salad

1 In a salad bowl, place lettuce leaves at the bottom

2 Toss tomatoes, cucumbers and peppers over lettuce

3 Make light dressing with olive oil, sesame seeds and

lemon juice and drizzle over contents in the bowl

4 Just before serving toss in croutons and sprinkle with salt,

pepper and paprika

Preparation time: 15 minutes

Baking time: 1 hour

Serves: 4 - 6 people

Ingredients

5 beetroots, boiled until soft, then grated

3 tbls brown or white sugar

1½ tsp salt

¼ cup white vinegar

1 medium onion, chopped

½ tsp white pepper

Method

1 Combine all of the above and serve chilled

2 Store in refrigerator and use when required for up to

two weeks



28

salads

COLESLAW

ROCKET AND MACADAMIA SALAD

c o l d a n d d r y

Ingredients

1 medium cabbage, finely sliced

4 medium-large carrots, grated

1 onion, sliced

175ml mayonnaise or trim

Salt to taste

Pinch of sugar

1 green apple - peeled and grated

Freshly ground black pepper

Parsley sprig

Handful of pecan nuts (optional)

Method

1 Toss all the ingredients in a salad bowl

2 Fold in the mayonnaise

3 Sprinkle salt, sugar and pepper

4 Garnish with parsley and sprinkled nuts



Ingredients

1 ½ cups rocket leaves, coarsely chopped

2 cups lettuce leaves of choice,

roughly broken

Handful of sprouts

± 12 black olives

1 cup sundried tomatoes

1 medium onion, cut into rings

1 cup chopped macadamia nuts

1 medium avocado, thinly sliced

1 cup sliced and roasted peppers (mix

yellow, red and green)

Salad

1 Form a bed of lettuce and rocket leaves on a large flat

salad platter

2 Arrange roasted peppers on lettuce

3 Follow with tomatoes, olives, onion rings and sprouts

4 Top with sliced avocado's

5 Lastly, sprinkle chopped macadamias

6 Drizzle with salad dressing of choice and serve

Peppers

To roast peppers: slice into 2cm chunks, drizzle with olive oil

and coarse salt, place under grill until slightly golden


Serves: 4 people

29

30

salads

THREE BEAN SALAD

TUNA SALAD

c o l d a n d d r y

Ingredients

1 tin baked beans

1 tin butter beans

1 tin sugar beans/kidney beans or

blanched green beans

1 medium onion, finely sliced

1 green pepper, deseeded and cut into

squares

1 green apple, cored and cut into squares

1 bunch coriander, leaves only

1 tsp crushed garlic

2-3 green chillies

½ cup lemon juice

2 tbls brown vinegar

½ tsp brown sugar

Salt to taste

Fresh black pepper

Mint for garnishing

Method

1 Mix beans in a salad bowl

2 Add sliced onions

3 Liquidise all other ingredients excluding the black pepper

and mint

4 Fold liquidised ingredients into the prepared beans and

grind black pepper on top

5 Garnish with a few sprigs of mint leaves


Serves: 6 people

Ingredients

1 crisp lettuce finely sliced

1 tin tuna (in brine or sunflower oil) drained

1 small tomato, finely chopped

100g cucumber, finely diced

100g pineapple, finely diced (optional)

1 small onion, finely chopped

1 green chilli (optional)

½ cup Trim/mayonnaise

Salt to taste

1 tsp freshly ground black pepper

Method

1 Combine all ingredients, enjoy as a light meal served on

rye or whole wheat bread


Serves: 2 people

31

32

salads

POTATO SALAD

SHRIMP COCKTAIL

c o l d a n d d r y

Ingredients

5-6 medium potatoes

1 ½ - 2 cups Trim/salad cream or

mayonnaise of choice

1 finely chopped onion

Parsley for garnishing

Salt to taste

1 tsp of sugar Dash of Tabasco

Black pepper

Method

1 Peel, wash and cube potatoes and then boil until soft but

not mushy

2 Allow to cool and mix with mayonnaise, onion, salt, sugar

and Tabasco

3 Chop parsley and garnish

4 Grind fresh black pepper on top



Ingredients

500g peeled shrimp, steamed in

salt for ±15 minutes

2 tbls butter, reduced fat

2 small cloves garlic. crushed

5 tbls Trim (seafood)

2 tbls yoghurt

1 tbls Tabasco sauce

Dash of lemon juice

Salt & white pepper to taste

Fresh parsley and lemon rind for garnishing

Head of lettuce for serving

Method

1 Melt butter, add cloves of garlic and simmer for a few

seconds

2 Add Trim, yoghurt, Tabasco, lemon juice, salt & pepper

and allow to cool

3 Fold in steamed shrimp and serve on a bed of lettuce

4 Garnish with parsley and lemon rind

Preparation time: 25 - 30 minutes, including time to steam

prawns

Serves: 4 people

33

34

side dishes & light meals

SALSA

KHARI

(SOUR MILK)

c o l d a n d d r y

Ingredients

1 medium tomato, finely chopped

1 medium onion, finely chopped and

slightly squeezed through strainer

1 handful of coriander, finely chopped

1 green chilli (optional)

Salt to taste

¼ cup lemon juice

Pinch of brown sugar

Method

1 Combine all ingredients and serve chilled as an

accompaniment to rice dishes or with nachos

Variations

This versatile salad is also equally tasty with

½ chopped green pepper OR

1 grated carrot



Ingredients


10 curry leaves

1 tsp salt

1 heaped tbls green masala

with coriander (see pg 81)

1 tsp whole cumin seeds

1 small tomato, grated

1 tbls chana flour (gram flour)

¼ tsp turmeric

½ tsp fine coriander/cumin, mixed

175ml yoghurt

300ml sour milk

1 tsp oil

Method

1 In a deep saucepan heat oil with whole cumin seeds

2 Add curry leaves and saute for a few minutes

3 Add onions and braise until onions are just turning brown

4 Add the green masala and tomato, stir well and braise for

a further 2-3 minutes

5 Add all the other ingredients and stir continuously until

sour milk comes to a boil

6 Set aside and serve with rice


Serves: 4 people

(see picture of khari with yellow rice on page 62)

35


TOMATO SAUCE

Ingredients

2 large onions, peeled and chopped

500g tomatoes, grated

2 tbls tomato puree

2 cloves garlic, finely chopped

1 tsp salt

½ tsp fine white pepper

½ tsp oregano

2-3 basil leaves or ½ tsp dry basil

1 tsp brown sugar

1 tsp fine red chilli (optional)

Method

1 Sauté onions with garlic until onions are transparent

2 Add tomatoes, puree and spices and simmer on medium

heat until sauce reduces and tomatoes take on a paste-like

consistency

3 Serve with pasta or use as a pizza sauce

Variation

For chilli tomato sauce, add two green chillies, slit

horizontally into half and add to the onions


Serves: 4 people

36


INDIAN BAKED BEANS

ANCHOVY TOAST

c o l d a n d d r y

Ingredients

1 medium onion, finely chopped

1 medium tomato, grated

1 tsp salt

1 tsp fine red chillies

1 tsp fine coriander (jeero)/cumin seeds

(dhania) or 1 tsp fine coriander &

½ tsp fine cumin

½ tsp whole cumin seeds

¼ tsp turmeric

1 level tsp ginger & garlic masala (see pg 71)

1 whole green chilli

Fresh coriander (dhania) for garnishing

2 tsp oil

1 tin baked beans in tomato sauce

Method

1 Sauté onions in oil with whole cumin until onions are

a light golden brown

2 Add whole green chilli and salt, red chillies, fine cumin

and coriander, turmeric and ginger & garlic masala. Braise

for a minute

3 Stir in tomato, simmer for 2-3 minutes

4 Add baked beans and a sprinkle of water - continue to

simmer for 5-8 minutes on low heat

5 Garnish with fresh coriander and serve

Ideal with a braai, as a snack on toast or with breakfast


Cooking time: 10 minutes

Serves: 4 people

Ingredients

50g butter or low-fat margarine

3 fillets anchovy

Slim slice brown bread

Parsley

Method

1 Process butter and anchovies until mixture is smooth

2 Cut bread into circles using cutter and top with anchovy

mixture

3 Bake in hot oven of 190°C, until bread is crisp

4 Garnish and serve

Excellent as a Quick snack or as an accompaniment to soup



Serves: 1 person

37


GARLIC MUSHROOMS WITH CHIVES

Ingredients

1 punnet button mushrooms halved and thinly

sliced

½ tbls butter

1 tsp olive oil

½ tsp Robertson's Garlic flakes

½ tsp salt

½ tsp white pepper

1 tsp of lemon juice

Dash of Tabasco sauce

2 tbls of chives

Method

1 Melt butter and oil

2 Add the mushrooms with all the ingredients except

the chives

3 Sauté on medium heat until mushrooms are cooked through

4 Remove from heat, and top with chopped chives

Excellent as a side dish to steak or as an accompaniment to

omelettes


Serves: 2 people

38


CHEESY STUFFED PEPPERS

BAKED POTATO WEDGES

c o l d a n d d r y

Ingredients

2 red peppers, halved and deseeded

2 green peppers, halved and deseeded

3 potatoes, cubed and boiled in a

pinch of salt

60g fat-free cottage cheese

400g chopped tomatoes

80g mozzarella cheese

Salt to taste


15ml ground garlic

Spring onion for garnishing

Drizzle of olive oil

Method

1 Preheat oven to 190°C

2 Drizzle olive oil onto peppers and place them face down on

baking sheet

3 Roast for 12-15 minutes and leave aside

4 In a saucepan, bring tomatoes to the boil, stir in potatoes

and season with salt, garlic and pepper.

Simmer for 2-3 minutes

5 Add cottage cheese, simmer until mixture thickens slightly

and remove from heat

6 Spoon potato mixture into pepper shells and sprinkle with

grated mozzarella

7 Garnish with spring onion and bake for a further 15 minutes


Cooking time: 40 – 50 minutes


Ingredients

3 medium potatoes, leave skin on and cut into

wedges

Coarse salt for rubbing

5ml olive oil

3 cloves of crushed garlic

1 tsp paprika

1 tsp lemon pepper

Chives for garnishing

2 tbsp sour cream

Method

1 Rub potato wedges with salt, garlic. paprika and lemon

pepper

2 Drizzle with olive oil - place on a baking sheet and bake at

I80°C until potatoes are soft and golden brown

3 Remove from oven and drizzle with sour cream

4 Garnish with chives and serve


Cooking time: ±40 minutes

Serves: 3 people

39


CAULIFLOWER SABZI

PAP

c o l d a n d d r y

Ingredients

1 tbls oil

1-2 tomatoes, grated

Salt to taste

2 tsp white pepper

1 cauliflower, broken into florets

125ml water

2 green peppers, sliced

2 tbls fresh coriander, chopped

Method

1 Heat oil and add tomatoes, salt and pepper

2 Simmer until tomatoes have reduced to a paste

3 Add the cauliflower and water

4 Cook on low heat until the cauliflower is tender but not

wilted

5 Add green peppers and increase the heat

6 Sauté quickly until peppers are just done

7 Add the coriander

8 Serve alone, as a side dish or with roti or bread

Preparation time: 15 – 20 minutes

Serves: 2 people

Ingredients

2 cups mielie meal

4 cups boiling water

1 tsp salt

2 tsp butter or low-fat margarine

Method

1 Bring water to the boil

2 Add salt and mielie meal, stirring well

3 Lower heat to minimum and cover

4 Simmer for 15-20 minutes, stirring every two minutes to

ensure that no lumps form

5 When pap is thick, remove from heat

6 Top with butter and serve


Serves: 2 people

40


ROASTED ROOT VEGETABLES

GARLIC AND POTATO SOUP

c o l d a n d d r y

Ingredients

2 medium potatoes, scrubbed

and thickly sliced

1 large sweet potato, scrubbed and thickly

sliced

3 medium brinjals (egg plant/aubergine),

thickly sliced

2 large onions, halved and thickly sliced

8 large whole cloves of garlic, peeled

65ml olive oil

1-2 large sprigs of rosemary and thyme,

roughly chopped

Juice of two medium lemons

2 punnets brown mushrooms

1 packet brown onion soup

Salt and freshly ground black pepper

to taste

Method

1 Place the potatoes, sweet potato, brinjals, onions and

garlic in large roasting pan

2 Drizzle with olive oil. toss lightly and mix in rosemary and

thyme as well as lemon juice

3 Sprinkle with soup powder, dust with pepper and roast in a

preheated oven at l80°C for 30-35 minutes turning every

10 minutes

4 Add the mushrooms and toss carefully

5 Return to oven and roast until mushrooms are cooked

through and vegetables are lightly browned

6 Season with salt and black pepper and serve


Serves: 4 people

Ingredients

3 tsp butter

2 tbls olive oil

1 large onion, chopped

1 litre vegetable or chicken stock

½ tsp thyme

3 large potatoes, cubed

175ml fat-free natural yoghurt

75ml sour cream

150ml parsley, chopped


1 tsp salt

3 tbls ground garlic

½ tsp cayenne pepper

Method

1 Heat butter and olive oil

2 Sauté garlic and onions on low heat until onions are

transparent

3 Add stock, thyme, potatoes, salt and cayenne pepper

4 Simmer until potatoes are soft

5 Allow to cool

6 Puree soup until smooth

7 Return to low heat, gently folding in the yoghurt, sour

cream and parsley

8 Serve with ground pepper

Preparation time: 45 - 60 minutes

Serves: 4 – 6 people

41


MEDLEY OF VEGETABLES

MIELIE LAGAN

c o l d a n d d r y

Ingredients

1 medium butternut, peeled and cubed into

2,5cm squares

3 medium sweet potatoes, scrubbed and

thickly sliced

12-15 baby potatoes. scrubbed

1 medium onion, halved and coarsely chopped

175g baby carrots, peeled

175g frozen peas, rinsed

300g corn or 4-5 cobs, thickly sliced

1 tsp salt

1 tsp lemon pepper

1 tsp garlic flakes

½ tsp white pepper

1 squeeze of lemon juice

2 tsp brown sugar

2 tsp honey

60g butter

½ tsp oregano

Method

1 Melt the butter in a pan on the stove

2 Add all the vegetables. season with salt, lemon pepper.

garlic flakes, white pepper, lemon juice, brown sugar and

oregano

3 Toss well making sure all the vegetables are coated in

seasoning and butter

4 Cook on medium heat until all the vegetables are steamed

through and tender

5 Drizzle with honey and serve



Ingredients

3 mielies boiled and grated off the cob

1 green pepper, sliced

1 onion sliced

2 tbls gram/chana flour

3 eggs, beaten

60g butter

½ cup oil

½ tsp white pepper

2 tsp ground green chillies

2 tbls milk

1 tsp salt

1 tsp baking powder

1 cup reduced fat grated cheese

Red and green pepper strips

Couscous or poppy seeds for garnishing

Method

1 Saute onions and green pepper in 2 tbls butter until onions

are slightly transparent

2 Allow to cool and mix all other ingredients adding the

cheese in last

3 Spread mixture into a greased oven dish

4 Garnish with pepper strips and sprinkled couscous

5 Bake for 30-45 minutes at 180°C until soft

6 Cut into squares and serve


Cooking time: 30 - 45 minutes


42


BAKED HADDOCK WITH YOGHURT

MASALA PINK SALMON

c o l d a n d d r y

Ingredients

600g haddock fillets, skinned (kingklip or

hake will also work)

50ml parsley, finely chopped

1 tsp salt

2 tsp lemon juice

1 tsp lemon pepper

1 tsp peri-peri sauce

3 tsp crushed fresh garlic

175ml fat-free plain yoghurt

1 tsp Worcestershire sauce

1 tsp mayonnaise

1 tbls butter or low-fat margarine

Method

1 Season the haddock with salt, lemon pepper, peri-peri

sauce, garlic, lemon juice and half the parsley. Place in a

casserole dish.

2 Dot with butter and bake at 220°C until fish is tender and

cooked through

3 Combine the remainder of the parsley with the yoghurt,

Worcestershire sauce and mayonnaise and drizzle over the

cooked haddock

4 Serve immediately




Ingredients

1½ tsp ghee

1 tsp oil


2 tomatoes, grated

1 tsp salt

3 cloves of garlic, finely crushed


1 tsp crushed green chilli

2 tsp fine red chilli

1 tsp fine dried cumin seeds (jeero)


2 tsp fine dried coriander seeds (dhania)

½ tsp turmeric powder

Pinch of sugar

1 tsp of lemon juice

1-2 tins of pink salmon, lightly drained

Fresh coriander for seasoning

Method

1 Melt the oil and ghee in a saucepan

2 Add onions and whole cumin, sauté until golden brown

3 Slit whole green chilli and add to saucepan with garlic.

Braise for a minute

4 Season with salt, red chilli, cumin, coriander, turmeric and

green chillies

5 Sauté Quickly for another minute

6 Fold in tomatoes and a pinch of sugar. Simmer until

tomatoes thicken

7 Lastly add salmon and fresh coriander, stir well and cook

for 8-10 minutes until thick and saucy

8 Serve with roti



43

main meals

44

main meals

KINGKLIP KEBABS WITH AVOCADO RELISH

c o l d a n d d r y

Ingredients

500g thick kingklip fillets, cubed into 4cm

pieces

30ml light soya sauce

60ml prepared fish stock

30ml lemon juice

5ml olive oil

30ml honey

3-5ml paprika

Kingclip

1 Combine all the ingredients together and add to fish

2 Marinate for 30 minutes, turning the fish a few times

3 Thread the cubed fish onto kebab sticks

4 After 30 minutes, heat griddle and grill kebabs for 2-3

minutes on both sides, basting with the marinade

5 Arrange on a serving platter with avocado relish, serve

immediately

Method

1 Lightly combine all the ingredients and chill until

required.


Marinate: 30 minutes



Relish

1 small avocado, diced

1 tsp fresh ginger, grated

4 whole spring onions, chopped

2-3 cloves garlic, crushed

¼ cup fresh coriander leaves, coarsely

chopped

1 medium red pepper, finely diced

1 tbls lemon juice

1 medium firm tomato, finely diced

Salt to taste


45

main meals

CALAMARI WITH GARLIC AND PERI-PERI

c o l d a n d d r y

Ingredients

1 kg small calamari tubes, cleaned and rinsed

4 large cloves of garlic, crushed

Juice of 1 lemon

Salt to taste

Fresh ground black pepper

100ml olive oil

100g butter or margarine

¼ cup parsley, finely chopped

2-3 tbls homemade peri-peri sauce

Method

1 Marinate calamari with garlic, lemon juice, salt,

pepper, olive oil and peri-peri sauce. Combine well and

refrigerate for an hour

2 Heat a heavy based pan on high heat and fry calamari

quickly, a little at a time, taking care to pour the sauce

over the calamari to prevent it from drying out

3 After all the calamari is done, remove from heat and

keep warm

4 Melt the butter in the same pan and add chopped

parsley, pour over the calamari

5 Serve immediately

Method

1 Sun dry chillies on large baking trays for 5-7 days

2 Wash well, remove stems and dry thoroughly for 30

minutes in oven at 100°C

3 Place all ingredients in a blender and puree for 3

minutes

4 Pour into glass jars and seal well


Marinate: 1 hour

Serves: 4 people

Peri-Peri Sauce

500g fresh red chillies

250ml olive oil

250ml sunflower oil

1 whole head of garlic, peeled

250ml lemon juice, freshly squeezed

30ml salt

46

main meals

MALAY HERBED, BEEF PATTIES

STEAK AND CREAMY MUSHROOM SAUCE

c o l d a n d d r y

Ingredients

500g lean steak mince

125ml dried peaches, soaked in warm

water for 20 minutes and diced

250ml prepared beef or vegetable stock

4 slices of brown bread, cubed

125ml skimmed milk

1 beaten egg

1 tsp herbal salt


4 sprigs of spring onion, chopped

15ml fresh thyme

15ml fresh basil or 5ml dried

15ml olive oil

15ml fresh coriander, chopped

Method

1 Simmer peaches in stock for 10 minutes until tender,

remove from heat and allow to cool

2 Place peaches in a mixing bowl and add the bread and

milk. Soak for 5 minutes

3 Add remainder of ingredients, except olive oil, and mix

thoroughly

4 Shape into patties

5 Brush non-stick pan with olive oil and grill patties until

golden brown on both sides

6 Serve with yoghurt and cucumber salad




Ingredients

500g rump steak, sliced with fat trimmed

1 tsp salt and some for sauce

½ tsp green chilli, crushed


1 ½ tsp ground black pepper

1 tbls lemon juice

350ml reduced fat, fresh cream

1 tsp whole peppercorns

1 punnet button mushrooms, sliced


Dash of Tabasco

2 tbls chopped spring onion

Spring onion for garnishing

Method

1 Dress steak with salt, green chilli, garlic, black pepper

and lemon juice

2 Melt half the butter and cook steak until tender, set

aside

3 In a saucepan, melt the remainder of the butter and

saute mushrooms for 3-4 minutes with a dash of

Tabasco

4 Season with salt

5 Add cream, peppercorns and chopped spring onion and

simmer until sauce thickens

6 Pour over cooked steak and garnish with two sprigs of

spring onion and handful of croutons



Serves: 2 people

47

main meals

48

main meals STEAK IN PITA

GRILLED PEPPER STEAK

c o l d a n d d r y

Ingredients

500g rump steak, cubed

1 tbls oil

1 tsp salt*

1 tsp green chilli with garlic &

coriander * (pg 81)

1 heaped tsp ginger & garlic masala* (pg 71)

½ tsp fine white pepper*

1 heaped tsp fine red chillies*

½ tsp fine dried cumin seeds (jeero) *

1 tsp fine dried coriander seeds (dhania)*

¼ cup Worcestershire sauce

¼ cup tomato sauce

¼ cup mustard sauce

6 prepared whole wheat pita

Method

1. Marinate steak in all the ingredients marked with an

asterisk

2. Heat oil and cook steak slowly until tender

3. Allow to cool

4. Make a mixture with the three sauces and fold into

cooked steak

5. Heat the pita's in the oven or microwave

6. Stuff pita with mixture and top with salsa (see pg 34)

or onion salad (see below)

Method

1. Mix all ingredients together and use as a topping



Serves: 4 people

Ingredients

1 kg fillet steak, sliced and tenderized

1 tsp salt

1 tsp fine white pepper

1 tbls olive oil

Juice of ½ lemon

1 tsp mustard sauce

Freshly ground black pepper to taste

1 tsp Worcestershire sauce

Method

1. Marinate steak with all the ingredients and half the

olive oil for a minimum of 20 minutes

2. Heat remainder of olive oil in a griddle and Quickly

sear steak fillets on both sides until nicely browned

3. Lower the heat, cover and cook Quickly (to suit your

taste)

4. Serve with fried onions, baked potatoes and vegetables



Serves: 4 people

Onion Salad

½ onion, chopped finely

2 green chillies, cut into small pieces

¼ cup vinegar

¼ tsp salt

49

main meals BABY T-BONE WITH GREEN PEPPERS

c o l d a n d d r y

Ingredients

1 kg baby T -bone

1 tsp salt*

1 ½ tsp fine red chillies*

1 tsp fine dried coriander (dhania)*

½ tsp fine cumin (jeero) seeds*

1 tbls ginger & garlic masala (pg 71)*

1 tbls lemon juice*

½ tbls vinegar*

1 tsp low-fat mayonnaise*

1fil tsp turmeric powder*

1 tbls olive oil

1 green pepper, deseeded and cut into rings

Method

1. Cut excess fat from T-bone and rinse

2. Marinate with all ingredients marked with an asterisk

3. In an oven tray, drizzle olive oil and add marinated T-

bone

4. Bake in a preheated oven at 180aC, until tender for

± 45 minutes -1 hour

5. Arrange green peppers on cooked T-bone

6. Return to oven on grill setting for a few minutes or

until peppers are slightly roasted

7. Serve with steamed vegetables or a fresh salad



Cooking Time: ± 1 hour

Serves: 4 people

50

main meals STEAK TORTILLAS

c o l d a n d d r y

Steak

500g cubed rump steak, cooked until tender in

salt and pepper on low heat


1 onion finely chopped


1 red pepper, diced

2 tomatoes, finely chopped

Method

1. Sauté onion and garlic in butter until onions are soft

and transparent

2. Toss in tomatoes and simmer until they soften

3. Add cooked steak and peppers and allow to cool

Method

1. Place all ingredients into food processor except the

water

2. Process until fine, similar to breadcrumbs

3. Add water slowly until dough is soft

4. Divide dough into eight balls

5. Rollout into thin circles

6. Grill until brown on heated griddle

7. Cover and put aside

Salsa

1 onion, chopped finely and squeezed through

sieve

3 tomatoes, diced

1 green pepper, diced

Salt and pepper to taste

Pinch of sugar

½ tbls of lemon juice

±200g grated cheese

2-3 green chillies, deseeded and chopped

Method

1. On each tortilla, place steak mixture in the centre and

spoon on salsa topping

2. Fold tortilla on either side of topping to form a pocket

3. Sprinkle grated cheese on top of salsa and place under

grill until cheese melts

4. Serve immediately

Preparation time: Steak 45 minutes, Tortillas 45 minutes

Final cooking time: 20 minutes


Tortillas

170g flour

¼ tsp salt

¼ tsp baking powder


¾ cup water

51

main meals COTTAGE PIE WITH BEEF MINCE

c o l d a n d d r y

Ingrediants

500g lean beef mince, thoroughly rinsed

1 large onion, finely sliced

1 tbls sunflower oil


1 tsp salt

2 tsp red chillies


¼ tsp turmeric

1 heaped tsp fine cumin and coriander

seeds mixed

Pinch of pepper

1 tsp ginger and garlic masala (see page 71)

½ cup peas, rinsed

Method

1. Sauté onions in oil until golden brown

2. Mix salt, chillies, turmeric, cumin & coriander, masala

and pepper together

3. Add this mixture to mince and then to onion mixture

4. Cook until the water dries out

5. Add tomatoes and peas and simmer until cooked

through

6. Note that the tomatoes should be well combined and

mince should be saucy and not too dry

Topping

100g grated cheese

1 green pepper, sliced or diced

Method

1. Mash potatoes and add in all other ingredients except

cheese and green pepper, stir until mixture is smooth

and thick

2. In a casserole dish, first layer mince and then add

mashed potatoes

3. Top with cheese and sprinkled green pepper

4. Bake at 180°C for 15 minutes until cheese has melted

5. Serve hot with a fresh salad


Serves: 4 people

Mashed Patatoes

6 medium potatoes, peeled and boiled until

soft

Salt to taste

Pinch of nutmeg

1 tsp butter or low-fat margarine

½ cup low-fat milk

52

desserts & beverages

FRUIT SORBET

FRESH SUMMER FRUIT JUICE

c o l d a n d d r y

Ingrediants

450g strawberries, halved

30ml lemon juice

Lemon rind from half a lemon

100g icing sugar

2 egg whites, beaten until peaks form

Method

1. In a processor, place strawberries, lemon juice and rind

2. Process for 30-40 seconds

3. Add the icing sugar and process for a further 30

seconds until the mixture is smooth

4. Pour mixture into a suitable container and freeze until

sorbet is half frozen

5. Remove and mix again until the sorbet is slushy

6. Fold in the beaten egg whites and return to freezer until

completely set

7. Before serving, let the sorbet soften for a while

Variations

Replace strawberries with fruits such as:

- mango

- kiwi

- granadilla or

- 450-500ml fruit juice of choice


Freezing time: Overnight


Ingrediants

2 tbls Rose Passion Fruit Cordial

1 pineapple, peeled and coarsely diced

8 granadillas, scooped out of shell

1 litre liqui fruit breakfast punch

½ litre cold water

Sugar if desired

Method

1. Keep aside two tablespoons of granadilla pips

2. Blend all the other ingredients well and then pass

through a fine meshed sieve

3. Stir in the extra granadilla pips and sweeten to taste

4. Chill and serve


Serves: 6 people

53


54


COUGH TEA

LEMON CIDER TEA

DIGESTIVE TEA

HAYFEVER TEA

c o l d a n d d r y

Ingrediants

1 tsp basil

½ stick cinnamon

1 tsp raisins/sultanas

Method

1. Boil all of the above in two cups of water

2. Boil away one cup of the mixture

3. Strain the remaining cup and drink warm

Ingrediants

½ tsp lemon juice

½ tsp apple cider vinegar

2 tsp honey

Method

1. Boil one cup of water

2. Add the above ingredients and drink warm

Ingrediants

3 prunes

10 grams tamarind

Method

1. Soak ingredients in two cups of boiled water for 1 hour

2. Mash the pulp until it mixes completely

3. Remove the seeds

4. Drink with a pinch of salt

Ingrediants

2 tbls poppy seeds

7 almonds

Method

1. Soak in 200ml water overnight

2. Liquidise, strain and drink

55


c o l d a n d d r y

56

Recipes with a cold and moist

temperament

Cold and moist recipes are ideally suited to bring balance to the forceful nature

of the dominant bilious temperamental type. With fewer meat dishes to choose

from, bring out your creative side and serve satisfying meals by putting two or

three different vegetable dishes together. Often we are conditioned into thinking

that a meal isn't a meal unless it has meat.

Get past that and you will find veggies will do the most wonderful things for

you. Look out for tasty salad options and of course, learn the secret of cooking

traditional Indian rice.


TEMPERAMENT


Bilious /Melancholic

Bilious / Sanguinous


TEMPERAMENT


Melancholic / Bilious

Sanguinous / Bilious

57


BERRY AND AVOCADO SALAD

FRUITY COTTAGE CHEESE SALAD

c o l d a n d m o i s t

Ingredients

2 small avocados, sliced thinly

Sprinkle of lemon juice

2 large butter lettuce broken into bite

sized pieces

1 punnet ripe strawberries, topped and

halved

½ cup gooseberries, halved

3 sprigs of spring onion, chopped

125ml plain yoghurt, fat-free

30ml honey

30ml fresh milled black pepper

Method

1 Line a platter with the lettuce leaves

2 Sprinkle the avocado with lemon juice and arrange on

top of the lettuce leaves

3 Dot with strawberries and gooseberries

4 In a separate dish, combine yoghurt, honey and pepper

5 Drizzle over salad and garnish with spring onions


Serves: 2 people

Ingredients

1 small melon, sliced and diced

1 mango, diced

250ml watermelon, diced or shaped into balls

2 oranges, peeled segmented and sliced

Pulp of 4 granadillas

4 kiwi fruits, peeled and sliced

Lemon rind

Juice of 1 lemon

60ml fresh orange juice

250g fat-free chunky cottage cheese


Fresh mint leaves

1 tbls of fresh mint, finely ground or prepared

mint jelly

1 tbls yoghurt

15ml brown sugar

Method

1 Combine cottage cheese, yoghurt and mint jelly

2 Season with freshly ground pepper and refrigerate

3 Arrange all fruit on the centre of a platter or in four

individual portions

4 Sprinkle with brown sugar

5 Combine granadilla pulp, lemon juice and orange juice

and pour over fruit

6 Top with lemon rind

7 Drizzle cottage cheese on the outside of the fruit and

garnish with mint leaves


Serves: 4 people

58


GREEK SALAD

YOGHURT SALAD

(RAITA)


Ingredients

1 crisp butter lettuce, washed, drained

and broken

1 English cucumber, slightly peeled and

thinly sliced

5 cherry tomatoes halved or

1 handful of sundried tomatoes

8-10 black olives

75g feta cheese (one ring) cut into squares

or coarsely crumbled

1 medium onion, cut into rings

½ green pepper, julienned

½ red pepper, julienned

Greek salad dressing

Salt

Whole black pepper

Method

1 Line salad bowl with lettuce leaves

2 Toss in tomatoes, olives, cucumber, feta and peppers

3 Top with onion rings and crushed black pepper

4 Sprinkle with salt and pour over salad dressing

Low Fat Dressing

Mix 1 tbls of olive oil (extra virgin) with half tbls balsamic

vinegar. Squeeze lemon juice, add a pinch of brown sugar and

pour over the salad



Ingredients

1 cucumber, grated and squeezed lightly

through a strainer

2 large carrots, grated

1 onion, grated coarsely and squeezed through

strainer

Handful of fresh coriander (dhania), chopped

finely

½ tsp of salt

Pinch of pepper

175ml Greek yoghurt or fat-free natural

yoghurt

Method

1 Combine all ingredients, chill and serve


Serves: 4 people as a side dish

59


60


POTATO FLAPJACKS

TRADITIONAL FRENCH SOUP

(VICHYSSOISE)


Ingredients

1 egg

1 cup flour

2 cups low-fat milk

6 medium potatoes, peeled and grated

± ¼ cup oil

2 tbls chopped spring onions

1 tsp salt

½ tsp white pepper

Method

1 Combine egg, flour and milk in a blender, process for

30 seconds

2 Add the potatoes, 1 tbls at a time and blend until

smooth.

3 Fold in spring onions and season with salt and pepper

4 Heat a little of the oil in a frying pan and pour in 1 tbls

of potato mixture

5 Spread mixture over base and grill, flip and fry both

sides until golden

6 Repeat for remainder of mixture

7 Excellent served with yoghurt and cucumber or herbed

cottage cheese


Serves: 8 people

Ingredients

2 tbls olive oil

20ml butter or low-fat margarine

750g sliced leeks

750g potatoes, peeled and diced,

5 carrots, peeled and diced

500ml chicken stock

500ml milk

¼ - ½ tsp ground nutmeg


125ml reduced fat fresh cream

Chopped chives for garnishing

Method

1 Melt butter and olive oil in a soup pot and add leeks,

carrots and potatoes

2 Cover and steam over medium heat for ± 20 minutes

until vegetables are just cooked

3 Add the stock, milk and seasoning

4 Bring to the boil and simmer for ± 20 minutes on low

heat

5 Cool slightly and then puree (stop before completely

smooth)

6 Stir in cream and garnish with chives

7 Can be served hot or cold


Serves: 6 people

61


TRADITIONAL INDIAN RICE


Ingredients

2½ cups Basmati rice

2 litres boiling water ½ cup of cold water

2½ tbls salt

1 cardamom pod

1 cinnamon stick


1 ½ tbls ghee

1½ tsp whole cumin seeds (jeero)

Method

1 Bring water to the boil in a deep pot

2 In a separate dish rinse rice thoroughly in cold water

until the excess starch is removed. Three times should

be sufficient. Pour off all excess rinse water and add

rice to the boiling water

3 Add the cardamom, cinnamon, salt and stir well. Boil

on highest heat setting for ± 15 minutes or until rice is

soft but not sticky

4 Turn over into colander and rinse thoroughly under

cold water for a minute

5 Return rice to washed pot. Make a few air pockets in

the rice using your hand or a spoon.

6 Smooth over the top of the rice add half a cup of cold

water

7 Steam on the highest heat setting for ± 7-10 minutes,

you should be able to see the steam clearly coming out

of the lid

8 As soon as there is no water left at the bottom of the

pot, reduce the heat to the lowest setting

9 While rice is steaming, melt ghee in a frying pan, add

onions and cumin seeds and sauté until golden brown

10 Pour onions over the rice

11 Cover and steam for a further 10 minutes

Variations

1 Add half a cup of boiled lentils to boiled rice and

steam as above

2 Add half a cup of washed, frozen peas to boiled,

washed rice and steam as instructed



62


KHICHRI

(INDIAN YELLOW RICE)


Ingredients

2½ cups Basmati or Bhimri (fragrant)

rice 2 litres of boiling water

2½ tbls salt

1 cardamom pod

1 cinnamon stick


½ cup yellow oil lentils (oil dhal)

1 tbls ghee

1 onion, finely sliced

1 tsp whole cumin seeds (jeero)

Method

1 Bring water to the boil in a deep pot

2 Add lentils and cook for ± 15 minutes, until parboiled

3 Rinse rice 3-4 times to remove excess starch

4 Add to lentils and water stirring well

5 Season with salt, cardamom, cinnamon and turmeric

and boil for a further 10-12 minutes, or until rice is

cooked

6 Drain into colander and rinse well under cold running

water. Return to pot

7 Sprinkle half a cup of water over the boiled rice, return

to stove on medium heat and steam for 15 minutes,

until all the water has evaporated

8 In a separate saucepan, sauté onions and cumin in ghee

until golden brown

9 Pour over steamed rice and serve with sour milk

(khari)



63

main meals

POTATO PARATHA


Ingredients

1 cup flour, sifted

3 tbls oil

Pinch of salt

1 tsp whole dried cumin seeds (jeero)

Boiling water to form dough

Method

1 Measure flour, salt and cumin into a mixing bowl

2 Rub in the oil until the mixture resembles breadcrumbs

3 Add boiling water a little at a time and mix with a

wooden spoon until a firm dough is formed

4 Take care not to make the dough too hard

5 Cover and set aside

Method

1 Mash potatoes and add all the other ingredients

2 Mix together thoroughly

Roti's (parathas)

1 Divide dough into small balls (to fit the palm of your

hand)

2 Roll out thinly to saucer size

3 Place 1 ½ tbls of potato mixture in the centre and

spread the mixture evenly

4 Cover with a second paratha and seal sides evenly

5 Grill on a hot, greased griddle until both sides are

golden brown

6 Serve with mint yoghurt (see recipe below)

Method

1 Combine the yoghurt with finely crushed green

chillies, chopped mint and chopped onion

2 Season with salt, finely crushed dried coriander and

pepper

3 Serve alongside parathas


Serves: 4 people

Potato Filling

Ingredients

3 medium potatoes, peeled and boiled

until soft

Pinch of tartaric acid

¼ tsp sugar

½ tsp finely crushed dried cumin seeds

1 tsp salt

Pinch of turmeric

2-3 tsp finely ground green chilli

¼ tsp finely ground ginger

2 heaped tbls finely chopped fresh

coriander

Mint Yoghurt

Ingredients

1 cup yoghurt

Crushed green chillies

Chopped mint

½ chopped onion

Salt, dried coriander and pepper for

seasoning

64

main meals POPULAR PUMPKIN

STUFFED BUTTERNUT WITH CARROT AND ZUCCHINI

BUTTERY BABY MARROW AND CARROTS


Ingredients

500g pumpkin, peeled, sliced and roughly

diced

¼ tsp salt

2 tbls brown sugar

2 whole cardamom (elachi)

4 cinnamon sticks

Pinch of ground nutmeg

Pinch of ground cinnamon

1 tbls butter

Method

1 Season pumpkin with salt, sugar, nutmeg and ground

cinnamon

2 Heat butter in a saucepan, add pumpkin, cinnamon

sticks and cardamom

3 Steam on medium heat until pumpkin is tender but still

retains its shape

4 Add a little water if necessary to prevent pumpkin

from burning

5 Mash or serve in chunks



Ingredients

1 whole butternut, halved and deseeded

5-6 medium carrots, peeled and cubed

4 medium baby marrow (zucchini),

peeled and cubed

1 tsp salt

1 ½ tsp cayenne pepper

½ tsp finely ground dried cumin (jeero)

Pinch of lemon pepper

1 tbls milk

2 tsp olive oil

1 clove of garlic, crushed


2 tbls feta cheese


Sprigs of chives for garnishing

Method

1 Scoop out the flesh of the butternut and set aside

2 Heat olive oil and simmer garlic for a minute making

sure it doesn't go brown

3 Add butternut, carrots and baby marrows

4 Season with salt, cayenne pepper, cumin, lemon pepper

and sugar

5 Cook for 10-15 minutes on medium heat until

vegetables soften

6 After 15 minutes, stir in milk and steam for a further

five minutes

7 Spoon mixture into shells and top with feta cheese and

freshly ground black pepper

8 Bake in a preheated oven at 180°C for 25 minutes,

until cheese bubbles

9 Garnish with chives and serve



Serves: 2 people

Ingredients

1 punnet of baby marrow (±12),

peeled and sliced

8-10 carrots, peeled and sliced

1 tsp salt

2 tbls butter

¼ tsp white pepper


Method

1 Season vegetables with salt and pepper

2 Top with butter and steam until vegetables are tender

3 Garnish with chopped parsley

4 An excellent meal for babies starting on solids

5




65

main meals


66


SAGO PUDDING

PINEAPPLE AND MACADAMIA DESSERT


Ingredients

4 tbls sago

1 litre low-fat milk

1 tin condensed milk

2 tin Nestle cream

1 tin canned peaches

Method

1 Soak sago in a litre of water for 15-20 minutes

2 Bring milk to boiling point, add drained sago and

simmer until sago is soft but not mushy

3 Add condensed milk and set aside

4 Allow to cool completely

5 Blend Nestle cream and fruit in a food processor

6 Fold into sago mixture and stir gently

7 Chill and serve



Ingredients

2 yellow apples, cored and chopped

½ cup macadamia nuts, soaked in water

½ cup water

½ cup soya powder

1 tbls tahini

2 cups of crushed fresh pineapple

2 cups of grated apples

6 tbls chopped macadamia nuts

4 fresh strawberries

Method

1 Blend the chopped apples, nuts, water, soya powder

and tahini into a cream like mixture. Set aside

2 Mix pineapple and grated apples together. Fill 4

dessert bowls with alternate layers of this mixture and

the cream mixture.

3 Sprinkle macadamias on top of each bowl and place a

strawberry in the centre of each.


Serves: 4 people

67


ROSE SYRUP MILKSHAKE

MELON JUICE

Ingredients

1 litre milk

4 scoops of ice cream

½ cup sugar

2 tbls rose syrup

1 tbls rose water

2-3 cardamom pods, peeled and finely

crushed

Method

1. Blend all the ingredients in a liquidizer

2. Serve chilled


Serves: 4 people

Ingredients

1 medium sweetmelon or spanspek, peeled

and diced

1 cup iced water

1 cup low-fat milk

10-12 tsp sugar or fructose if desired

Method

1. Blend all the ingredients until smooth

2. Place in freezer for 15-20 minutes

3. Serve with a sprig of mint and. if diet allows, a scoop

of ice-cream sorbet


Freezing time: 30 minutes


68


GHASS - INDIAN FALOODA

PUNCH


Ingredients

½ litre milk

1 ½ tsp ghass powder (agar-agar)*

2-3 drops of red or green colouring

(optional) or 2 tsp rose syrup

½ - 1 tsp finely ground cardamom

6 tbls sugar

125g condensed milk

125g Nestle cream

(Please note ghass powder may vary in strength)

Method

1. Mix the milk and the ghass powder well and bring to

the boil on medium heat, stirring continuously. Be

careful not to let the bottom burn.

2. Remove from heat and cool slightly

3. Stir in the rest of the ingredients and beat well using an

electric hand mixer

4. Cool slightly and pour into serving bowls

5. Sprinkle with finely chopped almonds (optional) and

refrigerate to set

Preparation time: 15

Setting time: 1½ hours

Serves: 4 people

Ingredients

2 litres orange juice, freshly squeezed

4-6 granadillas, cut and seeded

2 small papinos

3-4 green apples

3-4 pears

Method

5. Liquidise all the ingredients until smooth

6. Chill and serve with a sprig of mint


Serves: 6 people

69


APRICOT YOGHURT SMOOTHIE

CLEANSING TEA

ALMOND TEA


Ingredients

1 cup low-fat milk

125ml low-fat apricot yoghurt

8 fresh apricot halves, stoned and peeled

½ cup iced water

3 tbls evaporated milk

4 tbls fructose or brown sugar

Method

3. Blend all the ingredients together



Serves: 2 people

Ingredients

11 almonds

2 tsp poppy seeds

2 cardamom pods

100ml water

100ml milk

Method

1. Soak almonds, poppy seeds and cardamom in water for

6-7 hours

2. Liquidise with milk (boiled and cooled)

3. Add two tsp sugar

4. Strain and drink half an hour before going to bed

Ingredients

1 tsp - 1 tbls fennel seeds

Method

1. Soak in one cup of hot boiled water and cover for an

hour

2. Strain and drink (in winter, drink it warm)

70

Recipes with a hot and dry

temperament

The hot and dry section is ideally suited to the dominant phlegmatic

temperamental type and will fire up your calm, accommodating nature.

In this chapter you will find spicy masala's, lots of chicken dishes and spices

such as ginger that increase the heat in the body, especially beneficial for the

dominant phlegmatic temperament. Fiery foods like chillies, pepper and

ginger increase digestion, give you more energy and really get you going, even

speeding up your metabolism. Experiment with different combinations, you

might even find that as you get used to eating spicy food you will start to

experiment more with chillies. Feast on an abundance of chicken recipes,

a great prawn curry and of course the famous healing chicken soup.

You won't find many dessert options but as an alternative try the Ginger Paak or

Methi Paak, both made with ginger and nuts and having healing properties as

well.


TEMPERAMENT


Phlegmatic /Melancholic

Phlegmatic/ Sanguinous


TEMPERAMENT


Melancholic / Phlegmatic

Sanguinous / Phlegmatic

71

condiments

TRADITIONAL GINGER AND GARLIC MASALA

EASY GINGER AND GARLIC MASALA

h o t a n d d r y

Ingredients

1 kg fresh ginger, peeled and slightly

ground

1 kg whole dried red chillies

½ kg fresh garlic, peeled and cleaned

individually

½ cup oil

¼ cup rough salt

Method

1. Soak the chillies overnight in water

2. Grind the garlic and ginger separately, until they have

broken down

3. Drain off excess water from the red chillies and then

grind chillies, ginger and garlic a little at a time until

the mixture is well combined and smooth

4. Fold in the oil and salt, mix well

5. Place into small container and store in freezer

Preparation time: 1 hr 15 minutes

Soaking time: Overnight

Ingredients

3 cups ginger, peeled and crushed until fine

2-3 cups coarsely ground red chillies

1 cup garlic, peeled and crushed until fine

½ cup oil

¼ cup slightly rough salt as preservative

Method

1. Soak the chillies overnight in enough water to make a

paste

2. Add 2-3 tbls of oil to the chillies and grind until fine

3. Drain off excess water from the chillies and mix with

the garlic and ginger starting with a little of each at a

time. Use all the ginger and garlic, but vary the red

chillies according to taste

4. Fold in the remainder of the oil as well as the salt and

mix well

5. Place into small containers and store in freezer

Preparation time: 1 hr 15 minutes

Soaking time: Overnight

72

light meals

GREEN MASALA

HAKIM'S HEALING SOUP

VEGETABLE OMELETTE

h o t a n d d r y

Ingredients

1 kg fresh green chillies

2 whole garlic

2-3 tbls oil

2 tsp salt

Method

1. Grind the chillies and garlic together until fine

2. Add oil and salt, mixing well

3. Spoon into suitable containers and freeze


Ingredients

500g chicken, cut into serving pieces or

*500g mutton with excess fat trimmed

5 litres of water

3cm piece of ginger, peeled and chopped

2 cinnamon sticks

5 cloves of garlic, peeled and chopped in half

4 cloves

1 tbls whole dried coriander

1 tbls whole dried cumin

10-15 whole black peppercorns

½ tsp turmeric

* using mutton changes the temperament to hot and

moist

Method

1. Boil all ingredients until mixture is reduced to more or

less 2,5 litres

2. Season with salt and pepper, then serve

3. Excellent for flu and tight chests



Ingredients

2 eggs

Salt to taste

White pepper to taste

Pinch of cayenne pepper

1 tbls milk

1 small green pepper, finely diced

1 small red pepper, finely diced

1 small onion, finely diced

1 tsp ghee

1 tbls grated cheese of choice

Method

1. Gently beat eggs, and add milk, salt, white pepper and

cayenne pepper to taste. Set aside

2. In a separate frying pan, melt ghee and sauté onions

until transparent

3. Add peppers and fry for a minute or two until

vegetables are wilted

4. Pour in egg mixture, and stir with the vegetables

5. Allow to cook through until the mixture sets

6. Toss in the cheese, fold over and allow cheese to melt



Serves: 1 person

73

light meals

GINGER CHICKEN SOUP

h o t a n d d r y

Ingredients

1 baby chicken, disjointed and cut into

serving pieces or 500g chicken breasts

cubed into 2,5cm squares

1 small onion, chopped

2 pieces ginger, peeled and sliced

¼ tsp fine white or black pepper

1 tsp salt

1½ tsp ghee

1 cinnamon stick

1 cardamon pod

¼ tsp tumeric

¼ tsp whole cumin seeds

Handful of fresh coriander, finely

chopped

2 tbls jungle oats (optional)

3 cups water

Method

1. In a soup pot, braise the onions and cumin in ghee until

onions are soft and transparent but not brown

2. Add the washed chicken, season with salt, turmeric and

pepper. Add cinnamon, and cardamon and cook on

medium heat until chicken is cooked through

3. Add ginger, oats and water to the chicken and boil for

15-20 minutes

4. Before serving remove excess ginger, cinnamon stick,

and cardamom

5. Chop fresh coriander, garnish and serve



74

main meals

CRUMBED CHICKEN BREASTS

CHICKEN KARAHI

h o t a n d d r y

Ingredients

500g chicken breasts, washed and sliced

horizontally

2 tbls soya sauce

½ tsp salt

1 tsp paprika

2 tbls fresh lemon juice


¾ cup Trim or low fat mayonnaise

1 cup seasoned breadcrumbs (prepacked)

2 tbls olive oil

Method

1. Marinate chicken in soya sauce, salt, paprika, pepper

and half the lemon juice for no less than 1-2 hours

2. Preheat oven to 180°C

3. Whisk remainder of lemon juice into mayonnaise and

pour into a flat bowl

4. Gently coat individual breast pieces in mayonnaise and

then in breadcrumbs

5. Drizzle olive oil on baking tray and place crumbed

chicken into oven

6. Bake until golden brown turning after 12-15 minutes

(cooking time 30-35 minutes)


Marinate: 2 hours


Serves: 2 people

Ingredients

1 medium chicken, cut into serving pieces

1 tsp ground ginger

1 ½ tsp crushed fresh garlic

1 tsp salt


5 whole green chillies

1 cup whole fresh coriander (dhania)

1 tsp finely crushed cumin seeds (jeero)


2 tomatoes, grated

½ cup tomato puree

1 tbls olive oil

1 tbls yoghurt

Method

1. Blend ginger, garlic, salt, green chillies, fresh

coriander, cumin, red chillies and yoghurt

2. In a roasting pan, saute pepper and tomatoes in olive

oil for 2-3 minutes

3. Add chicken and blended sauce and cook on medium

heat until chicken is done, ± 25 minutes

4. Serve with roasted potatoes and vegetables



Serves: 4 person

75

main meals

GRILLED MASALA CHICKEN

h o t a n d d r y

Ingredients

1 medium to large skinless chicken (cut

according to preference)

1 tsp salt

1 ½ tsp fine red chillies

1 tsp fine dried coriander (dhania)

½ tsp turmeric

1 tsp finely crushed cumin seeds (jeero)

1 heaped tbls of ginger and

garlic masala (see page 71)

2 heaped tbls yoghurt, natural or plain

2½ tbls lemon juice

¼ tsp saffron, soaked in a quarter cup

boiling water

1 tbls ghee

1 whole cardamom pod (elachi)

1 small cinnamon stick (taj)

Method

1. Wash chicken and drain off excess water

2. Mix all ingredients, excluding the ghee, cardamom and

cinnamon, and rub into chicken

3. Leave to marinate for an least half an hour

4. Melt ghee with cardamom and cinnamon

5. Add chicken and cook on moderately high heat for

25-30 minutes, until done

6. Ensure that the sauce doesn't dry out

7. Place under oven grill for a couple of minutes before

serving




76

main meals

THREE SAUCES CHICKEN

GRILLED PRAWNS

h o t a n d d r y

Ingredients

500g chicken fillets, cut into strips

¼ cup Steers Spicy Tikka sauce

¼ cup Nandos mild Peri-Peri sauce

¼ cup Steers Peri-Peri sauce

½ tsp salt

1 tbls lemon juice

15ml butter

15ml olive oil

Method

14. Combine sauces, salt and lemon juice

15. Marinate chicken

16. Drizzle pan with olive oil. Add chicken and top

with dots of butter.

17. Bake at 220°C for ±20 minutes



Serves: 2 - 4 person

Ingredients

1 kg king prawns, deveined and butterflied

1 tsp salt

2 tsp slightly coarse red chillies

2 tsp maizena

¼ cup vinegar

2 tsp olive oil

60g butter

Parsley to garnish

Method

12. Make a sauce with the salt, red chillies, maizena,

vinegar and olive oil

13. Gently roll each prawn in the marinade until they are

well covered

14. Place with flesh side up on an oven tray

15. Throw remainder of the marinade over prawns

16. Refrigerate for 20-30 minutes


18. Dot each prawn with a blob of butter and place in

heated oven for ± 10 minutes or until prawns are

grilled

19. Garnish and serve with lemon-butter or garlic butter

sauce

Lemon Butter Sauce

125 grams butter

Juice of 1 lemon

5 cloves of garlic, finely sliced

1 tsp of finely chopped parsley

Pinch of salt

Dash of Tabasco

Method

1. On a low heat, melt the butter

2. Add the lemon juice, garlic, salt and tabasco and stir

well until sauce thickens

3. Toss in parsley

4. Stir and pour over prawns


Grilling time: 10 – 15 minutes



77

main meals

PRAWN CURRY

h o t a n d d r y

Ingredients

1 kg prawns shelled and deveined

1 onion, finely chopped


1 tbls crushed green chillies

1 tbls crushed garlic

1 tsp cumin seeds (jeero)

3 tbls oil

1 cardamom (elachi)

1 cinnamon stick

1 tbls fine red chillies

1 tbls fine coriander (dhania)

¼ tsp turmeric

1 ½ tsp salt or to taste

½ tsp sugar

½ tin tomato puree

¼ cup water

Handful of coriander leaves, chopped

Method

Prawns

1. Steam prawns on medium or low heat with ¼ tsp salt

and ¼ tsp turmeric until water burns out. Set aside

2. Fry onion with cumin seeds, cardamom and cinnamon

stick until the onion is transparent

3. Add tomatoes, green chillies, garlic and spices

4. Cook on low heat for about 15 minutes until a thick

sauce forms

5. Add tomato puree and cook for a further 5 minutes

6. Add steamed prawns to curry

7. Stir in water and simmer for a further 5 minutes

8. Garnish with coriander leaves

9. Serve with rice or roti




78

deserts & beverages

METHI PAAK

(This recipe is traditionally used as a preventative measure against backache)

GINGER PAAK

(Excellent for increasing heat in the body, particularly in winter to

combat colds and flu)

h o t a n d d r y

Ingredients

½ cup fenugreek flour (methi)

1 cup water chestnut flour (singhor)

1 cup almonds, coarsely ground

125g edible gum (goondar)

125g dessicated coconut

4-5 tbls linseed

¾ cup sultanas, dried

1 cup clarified butter (ghee)

1 tsp nutmeg

1 tsp mixed spice

1 tsp jaggery (gunthora)

2 tbls caltrope (gokharo)

4 tbls poppy seeds (khus-khus)

1 cup dark brown sugar

Method

4. Braise water chestnut flour in 3 tbls of ghee until light

pink in colour

5. Remove from heat

6. Fry goondar in a little ghee until puffy, drain and once

it has cooled, crush finely

7. To remaining ghee, add the sugar and stir until it

begins to melt

8. Add fenugreek flour, braised chestnut flour, crushed

goondar and all remaining spices and ingredients

9. Stir continuously and carefully, taking care not to

allow lumps to form

10. When braised, after 15 minutes, remove from stove

and allow to cool

11. Spread out in a shallow tray and set aside

12. When mixture has set, sprinkle with slivered almonds

and pistachios

13. Cut into small squares and eat as required

Ingredients

250g ginger, scraped, rinsed and ground

1 cup dark brown sugar (ghor)

½ cup almonds, coarsely chopped

⅔ cup coconut

3 tbls poppy seeds (khus-khus)

6 tbls slivered almonds

2 tbls finely chopped pistachio nuts

½ cup ghee

Method

5. Make sure that the ginger is very fine and not stringy

6. Heat ghee and sugar

7. When sugar melts, stir in ginger braising on a low heat

until it is evenly browned and all the water has dried

out

8. Add almonds, coconut, poppy seeds and simmer for ±

15 minutes on the same low heat

9. Cool and flatten mixture in a pyrex dish

10. Cover with slivered almonds and pistachio nuts and cut

into diamond shapes

11. Eat at breakfast

79

deserts & beverages

METABOLIC TEA

CHEST TEA

h o t a n d d r y

Ingredients

½ tsp celery seed (ajmo)

½ tsp black caraway seeds

(Shahzeera/black Jeeru)

4 strings of saffron

Method

1. Boil above ingredients in 3 cups of water

2. Boil away 2 cups until only 1 remains

3. Strain, mix with honey and drink warm

Ingredients

25 grams cinnamon

25 grams cloves

25 grams celery seed (ajmo)

50 grams fenugreek seeds (methi)

Method

1. Crush all ingredients into a powder

2. Add ½ tsp of the powder to 2 cups of water and boil

until 1 cup remains

3. Strain and mix with lemon juice or honey (to taste)

4. Drink warm

80

Recipes with a hot and moist

temperament

The hot and moist section is ideally suited to bring comfort to the critical and

analytical nature of the dominant melancholic temperamental type. In this

section you will find a good variety of different tastes and recipes ideal for the

dominant melancholic temperament although fewer salads as they tend towards a

cold temperament. Eat widely from the many different 'saucy' dishes, made with

either chicken, meat or fish. Try your hand at the delicious traditional Indian

Roti and Naan bread. Tuck into a choice of hearty soups and enjoy many

different desserts. This section has the most recipes as humans in general are

warm in temperature and moist with a high water content. It makes sense then

that many of us would need to eat at least a certain amount from foods with

a temperament of hot and moist.


TEMPERAMENT


Melancholic / Bilious

Melancholic / Phlegmatic


TEMPERAMENT


Phlegmatic / Melancholic

Bilious / Melancholic

81

light meals

PESTO SAUCE

GREEN MASALA WITH CORIANDER

BASIC WHITE SAUCE

h o t a n d m o i s t

Ingredients

2-3 cloves garlic, peeled

10ml fresh basil

80ml fresh parsley

20ml pecan nuts

125ml Ricotta cheese, grated

250ml oil


Method

1. Place garlic, basil, parsley, pecan nuts and cheese in a

food processor and process until smooth

2. Gradually add the oil, processing quickly after each

addition

3. When mixture is thick and smooth, remove from

processor and season with black pepper

4. Serve with pasta of choice or baked potatoes



Ingredients

10-12 green chillies

1 large bunch coriander (dhania)

4-5 cloves of garlic

2 tbls oil

1 tsp fine cumin

2 tsp lemon juice

1 tbls water

½ tsp salt

Method

1. Excepting the oil, grind all the ingredients together in a

processor or liquidizer

2. Once a smooth paste is formed, add the oil and blend

for a further 15-20 seconds

3. Transfer to portion sized containers and freeze


Ingredients

2 tbls flour

2 tbls low-fat margarine or butter

¼ tsp salt

1 ½ cups low-fat or fat-free milk

Method

1. Melt butter and flour in a saucepan and mix until a

smooth paste is formed

2. Add the salt, then slowly add the milk and bring to the

boil on medium heat

3. Stir continuously until mixture thickens

4. Use with vegetables, pasta or in casseroles


Serves: 2 people

82

light meals

MINT SAUCE

HONEY AND BALSAMIC DRESSING

REFRESHING PASTA SALAD


Ingredients

1 large bunch mint, ± 50g, chopped up in

processor

2 tbls brown sugar

3 tbls boiling water

3 tbls white grape vinegar

Method

1. Dissolve sugar in water on medium heat and add finely

chopped mint

2. Simmer for a few minutes and stir in vinegar

3. Leave to reduce for ± 5 minutes and remove from heat

Excellent with lamb dishes


Serves: 4 people

Ingredients

½ tsp mustard powder

1 heaped tbls honey

¼ cup balsamic vinegar

½ cup extra virgin olive oil

1 heaped tsp freshly ground black pepper

Salt to taste

1 tbls Trim mayonnaise (optional)

Method

1. Combine all the ingredients, mix well and drizzle over

salad



Ingredients

3 cups screwy noodles, macaroni or bows



1 red pepper, diced

2 large carrots, finely cubed

1 tomato, cubed

1 cup whole kernel corn, drained

Salt to taste

1 tsp garlic flakes

1 ½ tsp paprika

1 tsp brown sugar

2 tsp olive oil

¼ cup white vinegar

White pepper to taste

Italian parsley for garnish

Method

1. Boil pasta until al dente, drain excess water

2. In a wok, heat olive oil and saute chopped onion for

± 2 minutes until soft but not brown

3. Add peppers and stir fry with all the spices, excluding

the vinegar, for another two minutes

4. Remove from heat and allow to cool

5. Add finely cubed carrots, tomato and corn

6. Toss in pasta and vinegar and garnish with roughly

chopped parsley

7. Refrigerate for at least 1 hour before serving


Refrigeration time: 1 hour

Serves: 6 people

83

light meals

CHEESE AND HERB SAUCE


Ingredients

1 tbls flour

1 tbls low-fat margarine or butter

1½ cups low-fat or fat-free milk

¼ tsp salt

1 ½ cups reduced fat grated cheese

½ green pepper, sliced and diced

1 tbls chopped spring onion

Pinch of thyme

½ tsp of fine white pepper

Method

1. Melt butter and flour in a saucepan. Mix until a smooth

paste is formed

2. Add milk, thyme, salt and pepper and bring to the boil,

stirring continuously

3. Add cheese and stir until it all melts

4. Lastly add the green peppers and spring onion

5. Serve with baked potato or vegetables


Serves: 4 people

84

light meals

SPINACH, MANGO AND PISTACHIO SALAD

EASY MIXED VEGETABLE SOUP


Ingredients

1 large bunch of young spinach leaves

½ cup spring onions, chopped

2-3 whole sprigs of spring onions

1 punnet mushrooms, coarsely chopped

1 large ripe mango, diced

½ cup feta cheese, diced

10 black olives

Handful of pistachio nuts

1 tbls olive oil

1 clove garlic crushed

½ tsp fresh ginger, finely crushed

2 tsp soya sauce

Sprinkling of parmesan cheese

Salt and coarse black pepper to taste

Method

1. In a deep pan, heat olive oil with garlic and ginger until

a pinkish colour

2. Add spinach to the oil, toss and allow to wilt for 2-3

minutes

3. Remove spinach from pan and arrange on a large salad

platter

4. Leave to cool

5. With pan still on the stove, toss in mushrooms with

soya sauce and stir fry for 4-5 minutes until

mushrooms are tender

6. Remove mushrooms from heat and set aside

7. Once spinach has cooled, toss in the chopped spring

onions, feta, olives and mushrooms

8. Top with diced mango and pistachio nuts

9. Sprinkle a handful of parmesan shavings on top

10. Season with salt and black pepper and garnish with

spring onion

11. Serve with honey and balsamic vinegar dressing(see pg

82)



Ingredients


1 small chicken, disjointed and cut into

serving pieces or 500g cubed chicken

fillets

1 small tomato, grated

1 packet thick vegetable soup

1 tin thick and hearty farm style vegetable

soup 1 tsp salt

½ tsp fine red chillies

½ tsp white pepper

½ tsp whole cumin seed

½ tsp fine cumin seeds

1 tbls sunflower oil

1 green chilli

Handful of fresh coriander, chopped

Method

1. Braise the onions in oil with cumin seeds until golden

brown

2. Add chicken and green chilli and cook on medium heat

until chicken is cooked

3. Season with the spices and simmer for a few seconds

4. Add grated tomato and cook until it has absorbed the

spices

5. Mix soups according to instructions and add to the

prepared chicken, stirring continuously until the

mixture boils

6. Lower the heat setting and simmer for ± 15-20 minutes

7. Before serving add coriander



Serves: 4 people

85

light meals

TOMATO SOUP


Ingredients

1 cup cubed chicken fillets

1 tbls olive oil

1 green chilli or dry red chilli

½ tsp cumin seeds

2-3 tomatoes, pureed

½ cup tomato puree

1-2 cloves of garlic

½ tsp crushed/powdered red chillies

Salt to taste

Pinch of oregano/white pepper

3 basil leaves

1 litre boiling water

1 cup watercress, chopped

Method

1. Braise garlic and cumin seeds on low heat in oil

2. Add chicken, green chilli, chilli powder, salt and white

pepper together

3. Cover and simmer until chicken is cooked through

4. Add tomatoes, tomato puree and water, bring to the

boil

5. Stir in basil, watercress and oregano and boil for 15-20

minutes

6. Serve with croutons and a swirl of yoghurt

Note: Chicken can be omitted


Serves: 4 people

86

light meals

BUTTERNUT SOUP

CHICKEN CORN SOUP


Ingredients

4 medium carrots, peeled and grated

1 tbls butter or low fat margarine

1 green chilli

½ tsp salt

2 cloves of chopped garlic

½ tsp cumin seeds

¼ tsp ground white pepper

2 tsp finely ground almonds

1 tsp red chillies


3 cups cubed butternut

750ml vegetable stock

1 litre boiling water

Chopped coriander, spring onions and

chives to garnish

Method

1. Cook butternut in stock until soft

2. Cool slightly and liquidize

3. Heat butter and season with chilli, salt, garlic, cumin,

pepper and almonds

4. Add carrots, butternut and boiling water and bring to

the boil

5. Simmer slowly for 15-20 minutes until mixture is thick

and smooth

6. Before serving, reheat and stir in cream

7. Garnish with coriander, spring onion and chives



Ingredients

1 cup cubed chicken fillets

1 tsp salt

1 tsp finely ground green chilli

1 tsp pepper

1 tbls lemon juice


3 tbls maizena or cornflour

½ cup low-fat fresh cream

1 tin cream style sweet corn

650ml water and 1 packet thick vegetable

soup

Method

1. Season chicken with salt, pepper and green chilli and

sauté in butter until cooked thoroughly

2. Stir in lemon juice and corn

3. Mix soup with water and cornflour and add to the

chicken mixture

4. Bring to the boil and reduce heat, leaving to simmer

for ± 10-15 minutes



Serves: 4 people

87

light meals and side dishes

FENUGREEK (METHI BHAJI) PANCAKES


Ingredients

1 tbls melted low-fat margarine

1 ½ cups chopped fenugreek (methi bhaji)

1 cup low-fat milk

½ cup water

2 eggs

1 cup flour

1 tsp baking powder

1 level tbls ghee

1 tsp finely ground cumin (jeero)


2 grated onions

½ grated tomato

½ tsp finely ground dry coriander

Salt to taste

Method

1. Beat milk, water and eggs until light and fluffy

2. Sift flour, baking powder and salt and fold in, mixing

until smooth

3. Add chilli, tomato, cumin, coriander, onion, fenugreek

(methi bhaji) and melted margarine

4. Mix well

5. Grease pancake griddle lightly, heat and pour a thin

layer of the batter onto griddle

6. Distribute evenly and grill until golden brown on both

sides



88

light meals

TRADITIONAL ROTI

BROWN FLOUR ROTI


Ingredients

2½ cups flour

2½ tbls ghee

1 tsp salt

Boiling water

additional ghee

additional flour

Method

1. Crumble ghee into flour until mixture resembles

breadcrumbs

2. Add salt and mix

3. Make a well in the flour mixture and add boiling water,

a little at a time until a soft dough is formed

4. Cover and allow to cool

5. Once cooled, roll dough out to less than ½ mm in

thickness

6. Spread 1 tbls melted ghee on dough, and use fingertips

to make light finger marks on entire surface

7. Sprinkle lightly with flour and roll dough to resemble a

Swiss roll

8. Cut into ± 6-8 sections and put aside

9. Taking a section at a time, form a ball in the palm of

your hand and roll into circles on a lightly floured

board

10. Repeat with remainder of the dough

11. Grill on a hot griddle until golden specks appear on

both sides, brushing with melted ghee halfway through

cooking time


Cooking time: ± 25 minutes


Ingredients

2 cups Tru-wheat flour

¼ tsp salt

¼ cup oil

1 cup hot water

Method

1. Add oil and salt to flour and mix with back of spoon

2. Add hot water and make a soft, manageable dough

3. Divide into five or six parts

4. Grill on griddle until golden brown on both sides



Serves: 2 people

89

light meals

90

light meals

SPINACH AND POTATO DISH

NAAN


Ingredients

12 baby potatoes, peeled and cut into

small cubes

500g spinach or methi bhaji, washed,

drained and chopped

1 tsp salt


1 tsp fine cumin and coriander seeds

2 tsp finely slivered ginger

2 medium onions, finely sliced

½ tsp turmeric

2 tsp green masala with coriander (see

pg 81)

1 tbls oil

Method

1. Sauté onions, ginger and potatoes in oil until onions

are transparent

2. Add all the other ingredients, stir well

3. Cover and simmer on low heat until potatoes are soft

and spinach or methi bhaji is cooked through

4. Serve as a side dish with brown flour rotis


Serves: 4 people

Ingredients

3 cups flour

1 tsp salt

3 tsp instant dry yeast

½ cup warm milk

½ cup warm water

¼ cup oil

1 tsp sugar

Method

1. Mix flour, salt and yeast and set aside

2. Beat milk, water, oil and sugar and add to dry

ingredients until a soft dough is formed

3. Cover in an airtight container and leave to rise in a

warm place until dough doubles in size

4. Divide dough into twelve pieces and form into balls

with the palms of your hands

5. Rollout into ± l0cm circles

6. Heat the griddle and dot with ghee, grill until golden

brown on both sides

Variations

1. Add fennel or aniseed to flour mixture and/or use nutty

wheat flour for a healthy alternative


Standing time: 2 hours



91

light meals

PUMPKIN CURRY

SOYA STUFFED TOMATOES


Ingredients

¼ pumpkin, peeled and sliced

1 tbls desiccated coconut

1 tbls fresh coriander, chopped

2 tbls brown sugar

1 tbls ghee

4 green chillies, crushed

1 medium onion, chopped

¼ tsp fenugreek seeds (methi)

Salt to taste


1 cup water

Method

1. Mix chillies and coconut together then add to the

pumpkin and remaining spices

2. Braise onion and fenugreek seeds in ghee until onion is

soft and transparent

3. Add spiced pumpkin and simmer on low heat

4. Stir well and add water. Cook slowly until pumpkin is

tender

5. Add sugar and mix well

6. Garnish with fresh coriander and serve with khitchri

(traditional yellow rice, see page 62)


Serves: 2 people

Ingredients

500ml boiling water

8 large firm ripe tomatoes

1 tsp olive oil

1 large onion, chopped finely

1 large green pepper, chopped

2 large cloves garlic, coarsely chopped

1 x 200g packet soya mince, savoury

flavour

1 cup fresh brown breadcrumbs

1 cup low-fat mozzarella cheese, grated

2 tsp fresh oreganum

150ml prepared vegetable stock

10-12 pitted olives, chopped

½ tsp salt

Method

1. Slice the tops off the tomatoes and scoop out the flesh

2. Place the shells upside down on a rack to drain

3. Chop the removed flesh finely

4. Heat the olive oil in a saucepan and add the onion,

garlic and green pepper

5. Sauté until onions are transparent and then add the

tomatoes

6. Add the soya mince and boiling water. Season with salt

7. Simmer on low heat, stirring frequently to prevent

burning

8. When soya mince is cooked, add the chopped olives

and spoon the mixture into the tomato shells. Place in a

casserole dish

9. Combine the breadcrumbs, cheese and oreganum and

sprinkle over stuffed tomatoes

10. Add the stock to the dish and bake in a preheated oven

at 190°C for 30 minutes, until tomatoes are soft.

11. Serve with crusty bread




92

light meals

ROASTED MEDITTERANEAN VEGETABLES

SPINACH AND CHEESE TARTLETTS


Ingredients

1 red pepper, cut into 2cm chunks

1 green pepper, cut into 2cm chunks

1 cup of butternut or pumpkin, cut into

2cm chunks

1 large onion, coarsely chopped

175g baby marrow, halved lengthwise

and chopped

2 brinjals, cut into 2cm chunks

1 tsp coarse salt

1 tsp thyme

2 tsp olive oil

½ tsp lemon pepper


1 tsp Balsamic vinegar

Method

1. Place all the vegetables in a roasting pan

2. Season with thyme, lemon pepper and brown sugar

3. Rub in coarse salt and drizzle with olive oil and

balsamic vinegar

4. Toss well and bake in preheated oven at 190°C for 40-

45 minutes until the vegetables are tender and golden

brown

5. Serve with whole wheat pita and yoghurt



Serves: 4 people

Ingredients

1 ½ tbls butter or low fat margarine

¼ cup flour

1 cup milk

⅔ reduced fat Gouda or Cheddar cheese,

grated

1 bunch young spinach, cooked and

chopped

2 eggs, beaten

1 tsp dried mustard powder

1 roll readymade short-crust pastry

Paprika for sprinkling

1 cup button mushrooms, finely sliced


Method


2. Melt butter, add flour and mix well

3. Add the milk and bring to the boil, stirring until the

mixture thickens

4. In a separate non-stick pan sauté mushrooms until soft

and leave to cool

5. To the milk mixture, add half the cheese, spinach,

eggs, mustard, salt and pepper. Lastly toss in

mushrooms

6. Line patty pans with pastry cutting off the extra edges

7. Spoon the filling onto the pastry.

8. Top with remainder of cheese and sprinkle with

paprika

9. Bake for 20 minutes




93

light meals

94

light meals STIR FRIED VEGETABLE RICE

WILD BROWN RICE WITH SPINACH


Ingredients

2 cups rice

5 cups boiling water

2 tbls salt

1 cardamom pod

1 cinnamon stick



1 red pepper, diced

1 punnet mushrooms, halved and sliced

2-3 carrots, diced

½ cup corn (frozen or whole kernel)

½ cup peas

¼ cup soya sauce

2 tbls sweet and sour Chinese sauce

1 tsp salt

1 tsp paprika

½ tsp finely crushed garlic

1 tsp lemon juice

Pinch of dried ginger

Black pepper to taste


2 tsp olive oil

1 tsp ghee or butter

Rice

1. Rinse rice and add to boiling water

2. Season with salt, cardamom and cinnamon stick

3. Boil until soft ± 15 minutes, drain and rinse under cold

water

4. Set aside Vegetables

1. In a wok, heat oil and ghee

2. Add onions and sauté until transparent but not brown

3. Toss in green and red peppers. Braise quickly

4. Add mushrooms, carrots, corn and peas along with

salt, paprika, garlic, lemon juice and ginger

5. Sauté until vegetables are limp and add soya sauce and

sweet and sour sauce

6. Simmer for five minutes and set aside Final Method

1. In a suitable pot, toss vegetables with boiled rice taking

care to mix well

2. Add ¼ cup of water and place mixed rice on medium

heat

3. Steam for 15-20 minutes until all the flavours have

combined

4. Sprinkle with black pepper to taste, garnish with

parsley and serve Variations

Try these different variations

1. Chicken: Add two cups of cubed chicken fillets cooked

in salt and white pepper to onions, before adding

vegetables

2. Steak: Add 1 ½ cups of diced and cooked steak to

onions, before adding the vegetables Preparation time: 20 minutes



Ingredients

50g margarine

1 large onion, chopped

500ml brown rice

500g spinach, chopped

750ml water

10ml vegetable stock powder

2ml salt

2ml white pepper

Method

1. Using a large frying pan or wok, sauté onions in

margarine until transparent

2. Add rice and fry for five minutes

3. Add the remaining ingredients and cook until the rice

is tender and no liquid remains ± 40 minutes

4. Serve hot Preparation time: 20 minutes



95

Main meals

SPINACH LINGUINI

INDIAN GOURD AND CHANA DHAL

(DODHI WITH GRAM)


Ingredients

500g linguini pasta

1 large bunch of spinach, remove stalks

and slice finely


2 tbls natural low-fat yoghurt

1 packet instant garlic and onion pasta

sauce

1 cup cheddar cheese, grated

½ cup basil, chopped

2 tsp finely crushed garlic

½ cup chopped cashew nuts or walnuts

Garlic and herb seasoning

Salt to taste


30g fresh, finely grated parmesan cheese

Method

1. Cook linguini according to instructions on packet

2. Whisk together fresh cream, yoghurt and instant sauce

Fold into cooked linguini

3. Stir in chopped spinach and sauté until spinach is

wilted

4. Add cheddar cheese, garlic, nuts, seasoning and

parmesan (leave some aside) and stir Quickly

5. Lastly toss in the basil leaves

6. Serve immediately sprinkled with the remainder of the

grated parmesan


Serves: 2 people

Ingredients

¼ tsp whole cumin seeds (jeero)

1 cup chana dhal (gram)

1 tsp of crushed fresh ginger*

2 medium onions, finely sliced

½ tsp turmeric*

3 whole green chillies


2 tbls oil

1 tbls ghee

Juice of ½ lemon*

½ dodhi (Indian gourd), peeled and cubed

1 tsp chilli powder*

1 tsp fine cumin and coriander seeds*

¼ tsp crushed garlic

Handful of fresh coriander

1 tsp salt

1 cup of water

1 whole red chilli

Method

1. Soak the dhal in water for a few hours

2. Heat oil and fry onions with whole cumin seeds until

golden brown

3. Add all the spices marked with an asterix and braise

for a few seconds

4. Add finely chopped tomatoes

5. Slit green chillies and saute for a further two minutes

6. Add soaked dhal and braise slowly

7. Pour in water. Cover and simmer for ±20 minutes

8. When dhal is almost done stir in the gourd (dodhi) and

cook slowly for a further 15 minutes

9. In a separate pan, heat ghee and Quickly braise with

one whole red chilli and ¼ tsp of cumin seeds. Pour

over the gourd and the dhal

10. Garnish with chopped coriander (dhania) and serve



Soaking time: 3 or more hours

Serves: 2 people

96

Main meals

CHICKEN FETTUCINI

CHICKEN LAGAN


Ingredients

500g chicken fillets, cubed

250g fettucini,

½ tsp salt

½ tsp oil

1 tsp salt

1 tbls green masala (see pg 81)

1 tsp fine coriander (dhania)

1 tsp fine cumin (jeero)

2 tsp ghee

1 red pepper, finely diced

1 green pepper, finely diced

1 cup of whole kernel corn

250ml fresh cream

250ml sour cream

1 tsp garlic flakes

1 tsp lemon pepper

½ tsp fine white pepper

½ cup reduced fat gouda cheese

Chicken

1. Heat ghee in a saucepan

2. Braise chicken in ghee with green masala, salt,

coriander and cumin until chicken is cooked through

3. Add the peppers (red and green), corn, garlic flakes,

lemon pepper and white pepper

4. Saute for a few minutes and add fresh cream, sour

cream and pasta

5. Fold in well and simmer gently until sauce thickens

6. Lastly, toss in cheese

7. Allow the cheese to melt and then serve

Pasta

1. Boil four cups of water on stove

2. Add ½ tsp of salt and ½ tsp of oil

3. Add pasta and cook until it is al dente


Serves: 4 people

Ingredients

1 cup cubed chicken fillet

2 tsp salt

2 tsp green masala (see pg 72)

½ tbls ghee

Pinch of white pepper

2 slices of bread soaked in 1½ cups of

milk 3 eggs, beaten until fluffy

½ tsp salt

½ tsp fine cumin seeds

½ tsp fine dry coriander

Freshly chopped spring onion

Freshly chopped coriander (dhania)

1 tin cream style sweet corn

¼ tsp baking powder

4 tbls sesame seeds

Method

1. Melt the ghee

2. Place chicken, salt, green masala, pepper, cumin and

dry coriander in a saucepan

3. Cook until tender

4. Crumble chicken lightly

5. Mash bread and fold in eggs and corn. Add to the

chicken

6. Fold in baking powder, chopped spring onion and

coriander (dhania)

7. Combine well and pour mixture into a greased baking

pan

8. Sprinkle with sesame seeds and bake on 180ºC until

light brown and almost set

9. Cut into squares and serve hot




97

Main meals

CHICKEN & BROCCOLI BAKE

CHICKEN WITH TARRAGON & VEGETABLES


Ingredients

500ml finely crushed cornflakes

1 tbls butter or low-fat margarine,

melted

125ml flour

250ml milk

500ml chicken stock

100ml low-fat mayonnaise

1 tsp lemon juice

1 tsp fine paprika


Pinch of ground mixed spice

Pinch of fresh crushed ginger

Salt and freshly ground black pepper

500g fresh or frozen broccoli, blanched

and drained

1,5kg chicken breast, skinned and diced

Method

1. Steam chicken with salt and pepper and set aside to

cool

2. Combine cornflakes and melted butter and set aside

3. Blend flour into a paste, with a little of the measured

milk

4. Add remaining milk and stir well

5. Pour flour mixture into a saucepan, add stock and

mayonnaise and heat gently, stirring until mixture boils

and thickens

6. Remove from heat. Add lemon juice, paprika, ginger

and spice. Season with salt and pepper

7. Stir well

8. Cut broccoli stalks into 50mm lengths

9. In a greased casserole dish place a layer of broccoli,

then chicken, then sauce

10. Top with the cornflake mixture and bake at 180ºC for

30-40 minutes




Ingredients

1 medium chicken, cut into serving pieces

1 tsp salt

1 ½ tsp mustard sauce

2 tbls lemon juice

½ tsp finely ground black pepper

4 cloves garlic, finely sliced

1 ½ tsp finely crushed green chillies

½ tsp tarragon, dried and crushed

10-12 baby carrots

10-12 baby potatoes, peeled

150g fresh green peas, deveined

½ cup water

½ tbls flour

1 tbls olive oil

Method

1. Marinate chicken in salt, mustard sauce, lemon juice,

black pepper, tarragon and chillies for 30 minutes

2. While chicken is marinating, steam potatoes, carrots

and peas with a pinch of salt

3. After marinating, melt olive oil and garlic and add

chicken, cook until almost done

4. Add vegetables and flour mixed with water to the

chicken and simmer slowly until sauce thickens and

chicken is tender

5. Garnish with herb of choice and serve





98

Main meals

CHICKEN CURRY

BUTTER CHICKEN


Ingredients

1 medium to large skinless chicken, cut

into serving pieces


1 large tomato, grated

4 medium potatoes, peeled and halved

1 tsp salt


1 tsp fine dried coriander (dhania)

½ tsp finely crushed cumin (jeero)

½ tsp whole cumin

1 heaped tbls ginger & garlic masala (see

page 71)

¼ tsp turmeric powder

1-2 tbls oil

350ml water

1 whole cardamom pod

1 cinnamon stick


½ cup fresh coriander, chopped

Method

1. Heat oil in a deep pot, add onions and whole cumin

seeds

2. Sauté until onions are golden brown

3. Add chicken with cardamom, cinnamon and whole

green chilli and cook on medium heat until chicken is

cooked through, ± 20-25 minutes

4. Add masala, salt, red chillies, dried coriander, crushed

cumin and turmeric and simmer for a minute

5. Add tomato and simmer until braised

6. Add potatoes and water and leave to boil until the

potatoes are soft, ± 20-25 minutes

7. Stir in chopped fresh coriander and serve with rice or

roti




Ingredients

6 cups of de-boned chicken, cut into 3cm

strips

6 tbls butter

1 tbls oil

2 medium onions, finely chopped

⅔ cup yoghurt *

½ cup ground almonds *


¼ tsp crushed bay leaves *

¼ tsp ground cinnamon *

1 tsp gharam masala *

4 green cardamom pods *

1 tsp fine fresh ginger *

1 tsp crushed garlic *

2 cups tomato puree *

1¼ tsp salt *

1 large bunch of fresh coriander

4 tbls fresh cream (or 2 tbls fresh cream +

2 tbls Nestle cream)

Method

1. Melt butter and oil and saute onions until soft and pink

but not brown

2. Stir in half the fresh coriander

3. In a separate dish, combine all ingredients marked with

an asterisk and pour over chicken. Leave for 20-30

minutes

4. Add to the onions and simmer until chicken is tender

5. Before serving, stir in the fresh cream and remainder of

coriander




99

Main meals

100

Main meals

MUTTON WITH GREEN BEANS

MARINATED LAMB CHOPS


Ingredients

1 kg leg of mutton, trimmed and cut into

serving pieces


1 tomato, grated

1 tsp fine green chillies and 1 whole

green chilli *

1 ½ tsp salt *

1 cardamom pod

1 cinnamon stick

1 ½ tsp fine red chillies, dried *

½ tsp turmeric *

1 tsp fine coriander (dhania) *

½ tsp fine cumin (jeero) *


1 level tbls of ginger and

garlic masala *(see page 71)

350g green beans, de-stemmed and

halved

3 cups of water

2 tsp oil

Fresh coriander for garnishing

Method

1. Add ½ tsp of salt to 2 cups of water and blanch green

beans until soft. Set aside

2. In a deep pot, sauté onions and whole cumin in oil until

golden brown

3. Add mutton with whole green chilli, cardamom and

cinnamon and cook slowly until mutton is tender

4. Add a little water every 15 minutes to ensure that the

mutton does not burn

5. Add spices marked with an asterisk and braise for a

minute or two

6. Add tomatoes, simmer for another 2 minutes

7. Fold in blanched beans with 1 cup of water and cook

on medium heat until beans are tender and sauce is

thick and hearty

8. Garnish with coriander and serve immediately

Preparation time: 1 hour


Ingredients

1 kg rib chops, trimmed

1 tsp salt

1 tsp red chillies


½ tsp lemon pepper


1 tbls white vinegar

1 ½ tsp lemon juice

1 tbls mustard sauce or 1 tsp mustard

powder

1 tbls Worcestershire sauce

2 tsp olive oil

Method

1. Make a marinade mixture with all the ingredients,

excluding the lamb chops

2. Marinate chops for 30 minutes

3. Set aside and grill on barbeque



Cooking time: ± 30 minutes


101

Main meals

LAMB MEATLOAF WITH TOMATO TOPPING

LEMON AND ROSEMARY LAMB CHOPS


Ingredients

500g ground lean lamb mince

4 medium potatoes, cooked and mashed

in a dot of butter

1 egg

1 packet French or white onion soup mix

1 cup milk

1 tsp salt

2 tbls chopped chives

1 tsp freshly ground pepper

1 tsp lemon juice

Method

1. Combine all the ingredients (throw soup mixture in,

as is)

2. Mix well and spoon into a greased loaf pan

Method

1. Heat tomatoes with all other ingredients and simmer

until sauce thickens

2. Spoon over lamb mixture

3. Bake at IS0aC for one hour

4. Serve hot or cold


Cooking time: 1 hour

Serves: 4 people

Ingredients

1 kg lamb chops, trimmed of excess fat

1 tbls olive oil

½ tbls low fat margarine

Juice of half a lemon

30ml fresh rosemary, chopped finely

1 tbls fresh garlic, crushed

Garlic and herb seasoning salt

Pinch of salt

1½ tsp freshly ground black pepper

1 tsp lemon zest

Fresh mint and rosemary for garnishing

Method

1. Season chops with garlic and herb seasoning, salt,

lemon juice, black pepper and chopped rosemary

2. In a saucepan melt the margarine in olive oil and sauté

with fresh garlic and lemon zest

3. Pour olive oil mixture over the chops and set aside for

at least one hour

4. Grill chops as desired in roasting pan with marinade,

taking care not to dry out too much

5. Garnish with mint and serve


Marinate: 1 hour

Serves: 4 people

Tomato Topping

3 tomatoes, grated

1 tsp brown sugar

Salt to taste

Pinch of dry mustard

1 clove or crushed garlic

102

Main meals

ROAST LEG OF LAMB


Ingredients

1 ½ kg leg of mutton

1 tsp salt *

1 ½ tsp fine white pepper *

5ml dried thyme *

1 tbls white vinegar *

½ tbls lemon juice *

½ tbls freshly ground peppercorns *

2 tbls mustard sauce *

½ tsp lemon pepper *

½ tsp mustard powder *

½ tsp garlic flakes *

1 tbls Worcestershire sauce *

¼ cup orange juice *

3 tbls oil

2 bay leaves

½ onion, roughly chopped

2 large carrots, peeled

Method

1. Mix all the ingredients marked with an asterisk

together and add one tbls of oil

2. Pierce the mutton with a sharp knife and pour the

marinade mixture over it, ensuring that it seeps into the

leg of lamb

3. Marinate overnight

4. Heat the remainder of the oil in a roasting pot and

gently add marinated lamb, setting aside the remainder

of the marinade

5. Brown and seal lamb on all sides until it takes on a

golden colour

6. Lower heat to medium and add rest of the marinade as

well as the carrots, bay leaves and onions

7. Close lid and cook very slowly, taking care to add a

little bit of water each time the mixture starts getting

too dry

8. Turn every 10-15 minutes, and allow to cook until

lamb is succulent and tender for ± 2-3 hours (check by

piercing with knife)

9. When lamb is cooked, allow sauce to thicken but not

burn out completely

10. Garnish with fresh herbs and serve with roasted

potatoes


Marinate: Overnight

Cooking time: 2 – 3 hours


103

Main meals

INDIAN LAMB KEBAABS

Ingredients

500g lean mutton or lamb mince

1 large onion, finely chopped

2 slices bread, soaked in a little milk

1 large egg

½ cup of chopped fresh coriander

¼ cup chopped spring onions (optional)

1 tsp salt


½ tsp fine cumin

½ tsp fine coriander (dry)

1 tbls green masala with

coriander (see pg 81)

Pinch of cinnamon

¼ tsp turmeric

1 tbls Fresh Lemon Juice

Method

1. Rinse mince thoroughly and leave to drain

2. Remove bread from milk and crumble, then add to the

mince

3. Beat eggs lightly and add to the mixture

4. Add all the other ingredients and mix well

5. Leave to stand for ± 15 minutes

6. Take small handfuls of mixture and roll into bite sized

balls

7. Fry in shallow oil until golden brown on both sides

8. Take care not to turn too soon

9. Drain on paper towels and serve with chutney

10. Garnish with lemon wedges and fresh coriander

As a healthy alternative, add an extra slice of bread to mixture,

make into balls and bake in a pre-heated oven at 180°C. Add 1

to 2 tbls oil to baking tray. Bake for 20-30 minutes


Standing time: 15 minutes


104

Main meals

MALAY MUTTON BREDIE

MASALA CHOPS WITH TOMATO


Ingredients

1 kg leg mutton, cut into serving portions

2 onions, finely sliced

1 tsp salt *

1 tbls ground green chilli

1 tsp white pepper *

1 tsp paprika *

½ tsp mixed herbs *

Pinch of sugar

1 tsp lemon juice

2 large tomatoes, chopped

2 bay leaves

1 tbls oil

1 cinnamon stick


Method

1. Saute onions in oil with bay leaves until onions are

golden brown

2. Add washed mutton, cinnamon stick and green chilli

3. Reduce heat and simmer slowly until mutton is tender

(if necessary add a little water to prevent drying)

4. Add all seasoning ingredients marked with an asterisk

and braise for 1-2 minutes

5. Lastly add chopped tomatoes, lemon juice and a pinch

of sugar

6. Simmer gently on medium heat until tomatoes form a

thick gravy

7. Serve with mashed potatoes or rice




Ingredients

1 kg rib chops, trimmed of excess fat

1 medium onion, finely sliced


1 tsp salt

1 tsp ginger and garlic masala


1 tsp fine dried cumin seeds (jeero)


½ tsp fine coriander seeds (dhania)


1 green chilli

½ cup fresh chopped coriander

1 tbls oil

2 tsp ghee

Method

1. Sauté onion in oil and ghee with whole cumin until

golden brown

2. Add chops and green chilli and cook on medium heat

until water evaporates completely

3. Season with salt, red chilli, masala, fine cumin, fine

coriander and turmeric and simmer for a few minutes

4. Add tomato and saute on low heat until a thick gravy

forms

5. Garnish with fresh coriander and serve with roti

Variations

1. Add 1 cup of frozen peas (rinsed), and allow to simmer

with tomatoes

2. Before tomatoes, add two cups of chopped spinach or

methi bhaji and ½ cup of water. Cook as above until

spinach is done


Serves: 4 people

105

baking, desserts & beverages

BUTTERMILK SCONES


Ingredients

3½ cups flour

125g butter or margarine

5 tbls sugar

8 tsp baking powder

1 cup buttermilk

2 eggs

1 egg, beaten well

Method

1. Put all the dry ingredients into a bowl and work the

butter in, until mixture resembles bread crumbs

2. Add sugar and mix thoroughly

3. In a separate dish thoroughly beat buttermilk and two

eggs

4. Make a well in the flour mixture, pour buttermilk in,

bit by bit, mixing well after each addition

5. Finally fold mixture together until dough is soft yet

manageable

6. Dust pastry board with flour and roll scone mixture out

to ± 1.5cm in thickness

7. Cut with a scone cutter and lightly brush with beaten

egg

8. Bake at 180°C for ± 20 minutes or until a light golden

brown


Baking time: 20 minutes


106


CHEESE MUFFINS

DATE AND NUT LOAF


Ingredients

2 cups cake flour

1 ½ cups grated cheddar cheese

½ cup grated gouda cheese

4 tsp baking powder

¼ tsp salt

¼ tsp mustard powder


2 large eggs

1 cup milk

¼ cup sesame seeds

2 tbsp chopped spring onions (optional)

Method

1. Place grated cheese in a large bowl. Sift in flour,

baking powder, salt, mustard powder and black pepper

2. In a separate dish, lightly beat the eggs and milk

together

3. Make a well in the centre of the dry ingredients

4. Add egg mixture, mix lightly

5. If desired add spring onions to the muffin mixture stir

in well

6. Spoon mixture into a greased muffin tin, making sure

you leave space for the muffin to rise

7. Sprinkle individual muffins with sesame seeds

8. Bake at 200°C for 12-15 minutes


Baking time: 12 - 15 minutes


Ingredients

250g packet of dates, finely chopped

1 cup boiling water

¾ tsp bicarbonate of soda

500g margarine

½ cup soft brown sugar

2 large eggs

2 cups flour

½ tsp baking powder

1 cup pecan nuts or nuts of choice, finely

chopped

Method

1. Pour water over dates, add bicarbonate of soda and set

aside

2. In a mixing bowl, beat margarine and brown sugar

until mixture is creamy

3. Add the eggs one at a time and beat well

4. Fold in nuts

5. Sift flour and baking powder and stir in gently

6. Lastly add date mixture and mix well

7. Pour mixture into a greased loaf tin

8. Bake at 180°C for 35-40 minutes or until loaf springs

back when touched lightly

9. Cool and dust with icing sugar




107

baking, desserts & beverages SPICE CAKE


Ingredients

1 cup of margarine

1 ½ cups castor sugar

3 large eggs

2½ cups cake flour

1 tsp bicarbonate of soda

¼ tsp salt

1 tsp baking powder

1 cup milk

1 tsp vanilla essence

1 cup of pecan nuts, chopped

¼ cup brown sugar

2 tsp cinnamon

1 tsp mixed spice

Pinch of nutmeg

Method

1. Cream the margarine and castor sugar until light and

fluffy

2. Add the eggs, one at a time, beating well after each

addition

3. Beat in vanilla essence

4. Sift the flour, bicarbonate of soda, baking powder, salt

and mixed spice

5. Fold gently into the creamed mixture and blend until

all the flour is mixed through

6. Slowly add the milk and pecan nuts

7. Mix the brown sugar and cinnamon together and fold

two thirds of this into the cake mixture

8. Grease a deep baking tin (20cm round or 2, 20 cm loaf

pans) and spoon in mixture topped with a sprinkle of

nutmeg

9. Bake at 180°C for 1 hour

10. Allow cake to stand for 5 minutes then sprinkle the

remaining cinnamon-sugar mixture with a pinch of

nutmeg over the entire cake

11. Leave to cool, then sprinkle with icing sugar and serve




108


WHOLESOME BRAN COOKIES

SEED BREAD


Ingredients

125g margarine

1 cup brown sugar

2 tbls honey

2 eggs

1 ¼ cups nutty wheat flour

½ cup all bran flakes

½ cup wheat germ

2 cups oats

1 cup raisins

1 cup grated carrots

1 tsp baking powder

½ tsp cinnamon

½ tsp mixed spice

Pinch of salt

Method

1. Beat margarine and sugar until creamy

2. Mix in eggs, one at a time

3. Stir in the remainder of the ingredients, taking care to

mix evenly

4. Drop teaspoonfuls onto a greased baking sheet

5. Bake at 180°C for 10-12 minutes, or until golden

brown

6. Cool on wire rack

7. Serve with tea or as a snack


Baking time: 12 minutes


Ingredients

500ml yoghurt

30ml honey

10mg bicarbonate of soda

750ml nutty wheat flour

125ml sunflower seeds

60ml sesame seeds

30ml pumpkin seeds

60ml linseed

5ml salt

Method

1. Mix yoghurt, honey and bicarbonate of soda together

2. Mix remaining ingredients together in a separate bowl

3. Fold yoghurt mixture into dry ingredients and mix well

4. Pour into a greased loaf tin and bake at 180°C for

1 hour


Baking time: 1 hour

Serves: 4 people

109


HEALTH MUFFINS


Ingredients

375ml soft brown sugar


2 eggs

125ml oil

250ml nutty wheat flour

375ml cake flour

500ml digestive bran

250ml fruit cake mix

250ml chopped dates

2 tsp bicarbonate of soda

Pinch of mixed spice

½ tsp ground cinnamon

1 tsp salt

500ml milk

Method

1. Whisk the sugar, vanilla, eggs, oil and milk together

until the sugar dissolves

2. Add all the other ingredients and mix well for 3-4

minutes

3. Allow to stand overnight in an airtight container in the

refrigerator (This mixture keeps well for up to a month,

refrigerated)

4. Spoon into well greased muffin tins and bake at 180°C

for ± 15 minutes

5. Serve with a dot of butter and jam


Standing time: Overnight

Baking time: 15 – 20 minutes


110


TRADITIONAL INDIAN TAYSTEE WHEAT DISH (SOJEE)

BAKED PEAR PUDDING

DIGESTIVE TEA


Ingredients

3-4 tbls ghee

1 cup Taystee Wheat

1 cup boiling water

1 level tbls Saffron

1 cup milk

2 eggs

¾ cup sugar

2 cinnamon sticks

2 cardamom pods

1 tsp finely crushed cardamom

1 tbls dessicated coconut

Slivered almonds for decorating

Method

1. Melt the ghee with the whole cardamom and cinnamon

sticks

2. Add the Taystee Wheat and braise on low heat until it

turns slightly pinkish, stir continuously

3. Infuse saffron with boiling water and when Taystee

Wheat is ready add the water very slowly, keep stirring

4. Remove from heat and leave to cool slightly

5. In a separate dish beat eggs and milk until frothy

6. Once Taystee Wheat has cooled, add the egg and milk

mixture and return to low heat

7. Stir well and leave to steam for ± 5 minutes

8. Thereafter, add the sugar and coconut and close lid

9. Steam until the ghee comes slightly to the surface

10. Decorate with almonds and sprinkle with fine

cardamom Preparation time: 15 - 20 minutes

Serves: 4 people

Ingredients

2 tins of pears, sliced and drained

1⅓ cups milk

½ cup fresh cream


⅔ cup brown sugar

¾ cup flour

4 large eggs

4 tbls castor sugar

2 tbls butter

½ tsp ground cinnamon

Method

1. Arrange pear slices in a shallow greased ovenproof

dish

2. Mix the milk, cream, vanilla essence, sugar, flour and

eggs to form a smooth batter

3. Fold in cinnamon

4. Pour the mixture over the pears

5. Sprinkle the top with the castor sugar and dot with

butter

6. Bake at 190°C for 45-50 minutes, until golden brown

7. Serve with custard Preparation time: 10 minutes



Ingredients

7 mint leaves

2 black pepper corns

Small piece of fresh ginger

2 crushed cardamom pods

Method

1. Boil above ingredients in 3 cups of water until only 1

cup remains

2. Strain and mix with brown sugar/honey

3. Drink warm

111


112


BAKED EGG PUDDING

BANANA SNOW


Ingredients

500ml milk

3 large eggs

Sugar to taste (± ¼ cup) or 3 tbls honey

¼ tsp vanilla essence

½ cup coconut, dessicated

3-4 cinnamon sticks

30g butter

Ground cinnamon for sprinkling

Ground nutmeg for sprinkling

Method

1. Liquidise milk and eggs together

2. Add the sugar or honey and vanilla essence and blend

again until mixture is frothy

3. Stir in coconut

4. Transfer to baking dish and fold in cinnamon sticks

5. Dot with butter and lightly cover with sprinkled

cinnamon and nutmeg

6. Place pudding in a deep oven tray filled with water

7. Bake at 180°C for 35-40 minutes, until mixture is set

8. Serve hot with custard or cream




Ingredients

1 litre low-fat milk

2 egg yolks


2 tbls sugar or 2 tbls fructose

2 tbls honey

2 tbls maizena

4-6 bananas

Cinnamon for garnishing

Whipped fresh cream (optional)

Method

1. In a deep saucepan, heat the milk

2. Just before boiling point, add the egg yolks and beat

well

3. In a separate dish, make a smooth paste with the

maizena by adding a few drops of water

4. Add to the milk mixture and stir well

5. Fold in sugar, honey and the vanilla essence and stir

continuously until the mixture reaches boiling point

6. Simmer for 2-3 minutes, remove from heat and allow

to cool

7. Cut bananas and place at the bottom of individual

serving bowls

8. Pour milk mixture on top and refrigerate to set

9. Once set, spread a blob of cream on each bowl

10. Sprinkle with cinnamon and serve




113

baking, desserts & beverages HEALTHY ALMOND MILK

BREAKFAST BANANA SHAKE

MANGO COOLER

GUAVA JUICE


Ingredients 1 litre milk

½ cup vermicelli, coarsely broken

½ - ¾ cup sugar or honey to taste

2 tbls slivered pistachios

5 tbls slivered almonds

4 cardamom pods, peeled and finely

crushed

1 tbls dessicated coconut

½ tbls fresh coconut

3 tbls dried sultanas (optional)

Method

1. Place vermicelli under grill for a minute or two, taking

care not to brown. Set aside

2. In a deep saucepan, bring the milk to boil

3. Strain and return to saucepan

4. Add all the other ingredients and bring to boil until

mixture thickens slightly

5. Serve warm



Ingredients 2 ripe bananas

2 tbls of slivered almonds

300ml iced milk

2 tbls honey

½ tsp vanilla essence

Method

1. Blend all ingredients together until smooth



Serves: 1 person

Ingredients 1 large ripe mango, peeled and sliced

½ cup brown sugar

½ cup milk

½ cup water

Method

1. Blend until smooth in liquidiser Preparation time: 8 minutes

Serves: 2 people

Ingredients 1 kg guavas, unpeeled, sliced into quarters

1 litre water

½ cup brown sugar or ½ cup fructose

1 tbls rose water (optional)

Method

1. Liquidize all ingredients and then run

through a fine meshed sieve, serve chilled


114


PEACHES AND CREAM

GINGER DELIGHT

ICED MINT TEA


Ingredients

1 cup of yellow peaches, peeled and

halved

1 cup of sugar

1 cup of water

1 tsp of fresh ginger

250ml fresh cream, whipped until peaks

form

Method

1. Place sugar and water in a saucepan and bring to the

boil

2. Add ginger and peaches, simmer until the syrup

thickens, but is not sticky (10-12 minutes)

3. Remove ginger, and allow stewed peaches to cool in

syrup

4. Once cool, place peaches and cream in a blender and

puree until smooth

5. Chill and serve


Setting time: 20 - 30 minutes

Serves: 4 people

Ingredients

1 cup fresh peaches, pitted, peeled and

chopped

2-3 tbls honey

1 heaped tbls fresh ginger, chopped

750ml water, boiled and slightly cooled

Method

1. Infuse ginger and water, set aside for 15-20 minutes

2. Remove excess ginger, stir in the honey

3. Place peaches in blender

4. Add ginger water and process until smooth

5. Serve chilled


Standing time: 15 minutes

Serves: 2 people

Ingredients

18 large fresh mint leaves

½ litre warm water

¾ cup sugar

2 tbls lemon juice

Mint ice cubes

Method

1. Keep ice cubes aside

2. Blend together all the other ingredients for two minutes

3. Chill for 1-2 hours

4. Drain off excess mint leaves

5. Serve with an ice cube or two in each glass


Standing time: 2 hours

Serves: 4 - 6 people To make mint ice cubes

1. Place a mint leaf in each cube on the ice tray

2. Add water and freeze Use as an attractive way to serve ice tea and fruit juices

115


SOOTHING FENNEL TEA

SLEEPY TEA


Ingredients

½ tsp fennel seeds

½ tsp cumin (jeeru)

2 crushed cardamom pods

Method

1. Boil the above ingredients in 3 cups of water until 1

cup remains

2. Strain, mix with brown sugar and drink warm

Ingredients

100 mls yoghurt (preferably homemade)

1 cup boiled cool milk

Brown sugar to taste

Method

1. Liquidise all ingredients for 10 minutes

2. Add a few ice cubes and drink cool

116

FOOD TEMPERAMENT CHART

MEAT, FISH AND CHICKEN

Beef

Biltong (beef)

Chicken

Fish (all types)

Goat

Goose

Lamb

Liver

Lobsters

Mutton

Ostrich

Pork

Prawns

Turkey

Veal

Duck

Rabbit

Cold and Dry

Cold and Dry

Hot & Dry

Cold and Dry

Hot & Moist

Hot & Moist

Hot & Moist

Hot & Moist

Hot & Dry

Hot & Moist

Cold & Dry

Cold & Dry

Hot & Dry

Hot & Moist

Cold and Dry

Cold & Moist

Cold & Moist

VEGETABLES

Artichokes

Asparagus

Baby marrow

Beetroot

Bitter Gourd

Broccoli

Brussel sprouts

Butternut

Cabbage

Carrots

Cauliflower

Celery

Chives

Cucumber

Egg plant

Fenugreek

Gem squash

Green beans

Green Pepper

Indian Gourd (Dodhi)

Lady's finger

Leek

Lettuce

Marrow

Mushrooms

Mustard Green

Okra (Bhinda)

Olives

Onion

Parsley

Patty Pans

Peas

Potatoes

Pumpkin

Radish

Red Pepper

Sauerkraut

Soya beans

Spinach

Spring Onions

Squash

Sun dried tomatoes

Sweet potatoes

Tomatoes

Turnips

Hot & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Hot & Dry

Cold & Moist

Cold & Moist

Cold & Moist

Cold & Dry

Cold & Moist

Cold & Dry

Cold & Dry

Hot & Moist

Cold & Moist

Cold & Dry

Hot & Dry

Cold & Moist

Cold & Dry

Hot & Dry

Cold & Moist

Cold & Moist

Hot & Dry

Cold & Moist

Cold & Moist

Cold & Dry

Hot & Dry

Cold & Moist

Hot & Moist

Hot & Dry

Hot & Dry

Cold & Moist

Cold & Dry

Cold & Dry

Cold & Moist

Cold & Moist

Hot & Dry

Cold & Dry

Cold & Moist

Hot & Moist

Hot & Moist

Hot & Moist

Cold & Dry

Cold & Dry

Cold & Dry

Cold & Moist

DAIRY AND NON-DAIRY

Butter

Buttermilk

Cheese

Cheese, salty

Clarified butter

Coconut Milk

Condensed Milk

Cream, fresh

Cream, sour

Eggs

Lard

Lecithin

Margarine

Milk, cow and goat

Rice milk

Sour milk

Soya milk

Yoghurt

Cold & Moist

Cold & Moist

Moist & Hot

Hot & Moist

Hot & Moist

Cold & Moist

Hot & Moist

Hot & Moist

Cold & Dry

Hot & Dry

Cold & Dry

Hot & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Cold & Dry

Cold & Moist

Cold & Dry

VEGETARIAN

Bean curd

Soya chunks

Tofu

Cold & Moist

Cold & Moist

Cold & Moist

NUTS

Almonds

Brazil nuts

Cashews

Hazelnuts

Macadamia nuts

Peanuts

Pecan nuts

Pistachios

Walnuts

Hot & Moist

Hot & Moist

Hot & Dry

Hot & Dry

Cold & Moist

Cold & Dry

Hot & Dry

Hot & Moist

Hot & Dry

HERBS

Basil

Bay Leaf

Coriander

Italian Parsley

Lavender

Marjoram

Mint

Oregano

Rocket

Rosemary

Sage

Tarragon

Thyme

Watercress

Cold & Dry

Hot & Moist

Cold & Moist

Hot & Dry

Hot & Dry

Hot & Moist

Hot & Moist

Hot & Dry

Hot & Dry

Hot & Dry

Hot & Moist

Hot & Dry

Hot & Moist

Hot & Moist

OILS

Castor oil

Clarified butter

Coconut oil

Corn oil

Mustard oil

Olive oil

Peanut oil

Sesame oil

Sunflower oil

Hot & Moist

Hot & Moist

Cold & Dry

Cold & Dry

Hot & Dry

Hot & Moist

Cold & Dry

Cold & Dry

Hot & Moist

BEVERAGES

Alcohol

Ceylon tea

Coffee

Fizzy drinks

Green tea

Hot water

Juices (see fruit)

Milk shakes

Rooibos

Water

Hot & Dry

Cold & Dry

Cold & Dry

Cold & Dry

Hot & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Cold & Moist

CONDIMENTS AND

SPREADS

Balsamic Vinegar

Grape Vinegar

Jam

Mayonnaise

Mustard

Peanut butter

Pickles

Vinegar

Worcestershire

Sauce

Cold & Dry

Cold & Dry

Depends on fruit

Hot & Moist

Hot & Dry

Hot & Moist

Cold & Dry

Cold & Dry

Cold & Dry

SWEETENERS

Fructose

Glucose

Honey

Molasses

Sugar

Sugar cane

Cold & Moist

Cold & Moist

Hot & Moist

Hot & Moist

Hot & Moist

Cold & Moist

117

FOOD TEMPERAMENT CHART

FRUIT

Apples (all types)

Apricot

Avocados

Bananas

Cherries

Coconut

Cranberries

Dates

Figs

Gooseberries

Granadilla

Grape fruit

Grapes

Guavas

Kiwi Fruit

Kumquats

Lemon

Lime

Litchis

Mangoes

Melons

Mulberries

Naartjies

Oranges

Paw paw

Peaches

Pears

Pineapple

Plums, sour

Plums, sweet

Pomegranate

Prickly pear

Prunes

Prunes, sour

Prunes, sweet

Quince

Raspberries

Rhubarb

Spanspek

Strawberries

Sultanas. fresh & dried

Watermelon

Cold & Dry

Cold & Moist

Cold & Dry

Hot & Moist

Cold & Dry

Cold & Dry

Cold & Moist

Hot & Moist

Cold & Moist

Cold & Dry

Cold & Dry

Cold & Dry

Hot & Dry

Hot & Moist

Cold & Moist

Cold & Dry

Cold & Dry

Cold & Dry

Cold & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Cold & Dry

Cold & Dry

Cold & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Cold & Dry

Cold & Moist

Cold & Dry

Cold & Moist

Cold & Dry

Cold & Dry

Cold & Moist

Cold & Moist

Cold & Dry

Hot & Moist

Cold & Moist

Cold & Dry

Cold & Dry

Cold & Moist

GRAINS,SEEDS,PASTA &

BREADS

Barley

Basmati rice

Beans (all types)

Bread

Bulgar Wheat

Chickpeas

Corn flour

Corn

Couscous

Fenugreek Seeds

Flour

Gram Flour

Khus-Khus

Lentils, pink & green

Linseed

Macaroni

Maize

Mielie meal

Millet

Noodles

Oil Lentils

Papad

Pasta

Peas

Popcorn

Poppy seeds

Pumpkin seeds

Rice cakes

Rice, brown

Rye bread

Sago

Samp

Semolina

Sesame seeds

Spaghetti

Sunflower Seeds

Wheat

Wholewheat bread

Cold & Dry

Cold & Moist

Cold & Dry

Hot & Moist

Hot & Moist

Hot & Dry

Cold & Moist

Cold & Dry

Cold & Dry

Hot & Dry

Hot & Moist

Hot & Dry

Cold & Dry

Cold & Dry

Cold & Dry

Hot & Moist

Cold & Dry

Cold & Dry

Cold & Dry

Hot & Moist

Cold & Dry

Hot & Dry

Hot & Moist

Cold & Dry

Cold & Dry

Cold & Dry

Cold & Moist

Cold & Moist

Cold & Moist

Hot & Moist

Cold & Moist

Cold & Dry

Cold & Moist

Cold & Dry

Hot & Moist

Hot & Moist

Hot & Moist

Hot & Moist

SPICES & SEASONINGS

Aniseed

Basil

Cardamom

Cayenne Pepper

Celery seeds

Cinnamon

Cloves

Coriander

Cumin

Dill seeds

Dried ginger

Dry parsley

Fennel

Fenugreek

Garlic

Ginger

Green Masala

Mint

Mustard seeds

Nutmeg

Oregano

Paprika

Pepper, black & white

Peri-peri

Red & Green chilli

Saffron

Salt

Soya sauce

Tamarind

Thyme

Turmeric

Vanilla

Hot & Dry

Cold & Dry

Cold & Moist

Hot & Moist

Hot & Dry

Hot & Dry

Hot & Dry

Cold & Moist

Cold & Moist

Hot & Moist

Hot & Moist

Hot & Dry

Hot & Moist

Cold & Dry

Hot & Dry

Hot & Moist

Hot & Moist

Hot & Moist

Hot & Dry

Hot & Dry

Hot & Dry

Hot & Dry

Hot & Moist

Hot & Dry

Hot & Dry

Hot & Dry

Hot & Moist

Hot & Moist

Cold & Dry

Hot & Moist

Hot & Moist

Cold & Moist

CONFECTIONARY AND

DESSERTS

Biscuits

Cake

Chocolate

Custard

Ice-cream

Liquorice

Rose syrup

Sago

Vermicelli

Hot & Moist

Hot & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Hot & Moist

Cold & Moist

Cold & Moist

Hot & Moist

CEREALS

All Bran Flakes

Bran

Cornflakes

Hi-Fibre Bran

Honey Smacks

Mielie Meal Porridge

Millet

Muesli

Nutri K

Nutrific

Oats

Pronutro

Puffed Wheat

Rice Krispies

Taystee Wheat Porridge

Weetbix

Hot & Moist

Hot & Moist

Cold & Dry

Hot & Moist

Hot & Moist

Cold & Dry

Cold & Dry

Hot & Moist

Hot & Moist

Hot & Moist

Hot & Moist

Cold & Moist

Hot & Moist

Cold & Moist

Hot & Moist

Hot & Moist

CONVERSION CHART

Converting to cups

ml cups

50ml 125ml 250ml 475ml 950ml

¼ cup ½ cup 1 cup 2 cup 4 cup

118

s p i c e c h a r t

119

s p i c e c h a r t

INDIAN SPICE, VEGETABLE

AND LENTIL CHART

Ajmo ………………..

Amli. . ………………

Arad . ……………….

Badam . ……………..

Bhaji . ……………….

Bhindi. . ……………..

Chana . ………………

Chana Flour. . ……….

Charoli . ……………..

Dhania Green . ………

Dhania Seeds . ………

Dodhi . ………………

Elachi . ………………

Ghas . ………………..

Ghee . ………………..

Hekta ni Hing . ……....

Jeero . ………………..

Karela . ………………

Khus Khus . …………

Kulfi . ………………..

Kebabs . ……………..

Khitchri . …………….

Lavang . ……………...

Mag . …………………

Mag ni Dhal.. . ……….

Masoor . ……………...

Methi. . ……………….

Methi Masala . ……......

Mircha . ……………….

Papdi / Papri . …………

Papad . …………………

Pista . ………………….

Rye . ……………………

Saumf . …………………

Sojee . ………………….

Sev . ……………………

Tal. . ……………………

Tujj . ……………………

Vengra . ………………...

Zaffron …………………

Celery Seeds

Tamarind

Turmeric / Borie

Almonds

Green leafy Vegetables

Okra / Ladyfingers

Gram Chick Peas

Chick Pea Gram Flour

Chirongee Nuts

Fresh Coriander Leaves

Dried Coriander Seeds

Calabash

Cardamom

China Grass / Agar-Agar

Clarified Butter

Drumsticks

Cumin Seeds

Gourd

Poppy Seeds

Mixture of Rose Water, Milk, Elachi, Rose Syrup

and Cream

Meatballs

Rice cooked with oil dhal, yellow in

colour

Cloves

Green Lentils

Split Green Lentils

Black Lentils

Fenugreek seeds

Fenugreek seed used for pickles

Chillies

Variety of Indian Beans

Pappadoms

Pistachio Nuts

Mustard Seeds

Fennel Seeds

Semolina / Tasty wheat

Vermicilli

Sesame Seeds

Cinnamon

Brinjal / Eggplant

Saffron

120

INDEX Recipe Section COLOUR KEY

Cold & Dry

Cold & Moist

Hot & Dry

Hot & Moist A almond milk, 113

almond tea, 69

anchovy toast, 36

apricot yoghurt smoothie, 69 B baby marrow and carrots, 64

baked beans, Indian style, 36

banana shake, 113

banana snow, 112

beef, malay fruit and herb patties, 46

beetroot salad, 27

berry and avocado salad, 57

bran cookies, 108

bread, seed, 108

brown rice, wild with spinach, 94

butternut soup, 86

butternut with carrot & zucchini, 64 C calamari with garlic and peri-peri, 45

cauliflower sabzi, 39

cheese and herb sauce, 83

chest tea, 79

chicken & broccoli bake, 97

chicken breasts, crumbed, 74

chicken butter, 98

chicken corn soup, 86

chicken curry, 98

chicken fettucini, 96

chicken karahi, 74

chicken lagan, 96

chicken soup, 73

chicken with tarragon & vegetables, 97

chicken, grilled masala, 75

chicken, three sauces, 76

chops with masala and tomato, 104

cleansing tea, 69

coleslaw, 28

cottage cheese salad, 57

cottage pie with beef mince, 51

cough tea, 54

crouton salad, 27 D date and nut loaf, 106 digestive tea, 54

digestive tea, 110

dodhi with gram (Indian gourd), 95 E egg pudding, baked, 112 F fennel tea, 115

french soup (vichyssoise), 60

fruit juice, summer, 52

fruit sorbet, 52

G ghass (indian falooda), 68

ginger and garlic masala easy, 71

ginger and garlic masala traditional, 71

ginger delight, 114

greek salad, 58

ginger masala, 72

green masala with coriander, 81

guava juice, 113 H haddock, baked with yoghurt, 42

hayfever tea, 54

honey and balsamic dressing, 82 I iced mint tea, 114

indian falooda (ghass), 68

indian gourd, dhal (dodhi with gram), 95 K khari (sour milk), 34

khichri, Indian yellow rice, 62

kingklip kebabs with avocado relish, 44 L lamb chops with lemon & rosemary, 101

lamb chops, marinated, 100

lamb kebabs, Indian, 103

lamb meatloaf with tomato topping, 101

lamb, roast leg, 102

lemon cider tea, 54 M mango cooler, 113

mielie lagan, 41

melon juice, 67

metabolic tea, 79

methi paak, 78

milkshake with rose syrup, 67

mint ice cubes, 114

mint sauce, 82

muffins with cheese, 106

muffins, health, 109

mushrooms with garlic and chives, 37

mutton bredie, malay style, 104

mutton with green beans, 100 N naan, 90 O omlette, vegetable, 72 P pancakes with fenugreek (methi bhaji),

87

pap,39

pasta salad, 82

peaches and cream, 114

pear pudding, baked, 110

peppers, cheesy and stuffed, 38

pesto sauce, 81

pineapple and macadamia dessert, 66

potato flapjacks, 60

potato paratha, 63

P potato salad, 32

potato wedges, baked, 38

prawn curry, 77

prawns, grilled, 76

pumpkin curry, 91

pumpkin, popular, 64

punch,68 R

rice, indian yellow

(khichri), 62

rice, traditional Indian, 61

rocket salad, 28

roti, brown flour, 88

roti, traditional, 88 S

sago pudding, 66

salmon, pink with masala, 42

salsa, 34

scones with buttermilk, 105

shrimp cocktail, 32

sleepy tea, 115

sojee traditional Indian

dish, 110

soup, garlic and potato, 40

soup, hakim’s healing, 72

sour milk (khari), 34

spice cake, 107

spinach and cheese tartlets, 92

spinach and potato dish, 90

spinach linguini, 95

spinach, mango and pistachio

salad, 84

steak and creamy mushroom

sauce, 46

steak in pita, 48

steak tortillas, 50

steak, grilled and peppered, 48

stir fried vegetable rice, 94 T

taystee wheat dish, (sojee), 110

t-bone, baby with green

peppers, 49

three bean salad, 30

tomato sauce, 35

tomato soup, 85

tomatoes, stuffed with soya, 91

tuna salad, 30 V

vegetable soup, 84

vegetables, medley of, 41

vegetables, roasted, 92

vegetables, roasted root, 40

vichyssoise (french soup), 60 W

white sauce, 81 Y

yoghurt salad, 58

Philosophy Section Atrabilious. 12

Background on Tibb, 8

Carbohydrates, 9, 11, 23

Choleric, 13,

Decrease cold, 9

Decrease dryness. 9

Decrease heat, 9

Decrease moisture, 9

Defining temperament,12, 14.

15

Digestion, 6, 12, 23, 24, 25

Digestive enzymes, 12

Elimination, 12,23,24,25

Enjoying cooking experience, 25

Environmental air and

breathing, 9

Enzyme, 11

Fats, 9,

Florence Littauer, 12

Food and drink, 9

Four elements, 8

Galen, 4,11

Heating spices. 11

Hippocrates, 6, 12, 23

Hot and moist, 16

Immune system, 9, 25,

Increase cold, 21

Increase dryness, 21

Increase heat, 20

Increase moisture, 20

Introduction, 6

Lifestyle diseases, 11

Lifestyle factors, 9

Man and his environment, 8

Metabolism, 9, 19,

Minerals, 8, 9,11

Mixing of foods, 19

Movement and rest, 9

Phlegmatic, 13, 15, 16, 17,21

Plethora, 11

Poem, 12

Proteins, 19

Sanguinous, 13. 14, 15, 16, 17,

20

Serous, 13

Sleep and wakefulness, 9

Spice, vegetable and lentil chart

, 118

Starch,9

Temperament, 15

Temperature of foods, 19

Tibb philosophy, 7

Water, 19

121

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